Sports Nutrition
TrainersEye · MMSx Authority
◈ Performance ◆ Clinical Guidelines ◎ Athlete Portal
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Instructions: Select ONE option per meal (A = Indian, B = Global). This specialized endurance protocol is engineered for the final taper week before a marathon or ultra-distance event. It drastically increases carbohydrate intake (supercompensation) while actively reducing dietary fiber (low-residue) and fat to minimize gut weight and prevent gastrointestinal distress on race day.  |  Hydration: Consume 5–7 litres of fluid daily. Muscle tissue requires roughly 3 grams of water to store 1 gram of glycogen. Hyper-hydration combined with electrolytes is mandatory.  |  Fats: Fats are deliberately minimized. Fat slows down gastric clearance, which can interfere with the rapid assimilation of carbohydrates required to saturate muscle cells.
🌅 Meal 1 — Low-Residue Carb Loading 7:00 – 8:30 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Rice Kanji with Soft Egg & ShallotGentle Start Rice boiled loose into a thin kanji with shallot and cumin, topped with a soft egg. 2 cups Kanji
1 Egg 2.5 cups Kanji
1 Egg 3 cups Kanji
2 Eggs 		~370 kcal~500 kcal~625 kcal
P: 23g31g39g  |  C: 52g69g86g  |  F: 8g11g14g
B English Muffin with Honey & MilkRace Morning Toasted English muffin with honey, taken with milk two hours before the start. 1 Muffin
1 glass Milk 2 Muffins
1 glass Milk 3 Muffins
1.5 glasses Milk 		~375 kcal~505 kcal~630 kcal
P: 22g29g36g  |  C: 54g72g90g  |  F: 8g11g14g
☀️ Meal 2 — Mid-Day Glycogen Saturation 12:30 – 2:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Lentil & Rice Mujadara with YoghurtMidday Anchor Brown lentils and rice cooked together with caramelised onion, served with yoghurt. 1.5 cups Mujadara
½ cup Yoghurt 2 cups Mujadara
¾ cup Yoghurt 2.5 cups Mujadara
1 cup Yoghurt 		~475 kcal~640 kcal~800 kcal
P: 30g40g50g  |  C: 66g88g110g  |  F: 10g14g18g
B Gnocchi with Pesto & PeasPotato Pasta Potato gnocchi tossed with basil pesto and peas, a dense carbohydrate load. 1.5 cups Gnocchi 2 cups Gnocchi 2.5 cups Gnocchi ~480 kcal~640 kcal~805 kcal
P: 28g38g47g  |  C: 69g91g114g  |  F: 10g14g18g
⚡ Meal 3 — Afternoon Fast-Carb Spike 4:30 – 5:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Jam Sandwich on White BreadSimple Fuel White bread with fruit jam, deliberately low residue for the day before a race. 1 Sandwich 1.5 Sandwiches 2 Sandwiches ~220 kcal~300 kcal~375 kcal
P: 14g19g24g  |  C: 30g40g50g  |  F: 5g7g9g
B Salted Lassi with BananaSodium & Potassium Thin salted lassi taken with a ripe banana, replacing both key electrolytes. 1 glass
1 Banana 1.5 glasses
1 Banana 2 glasses
2 Bananas 		~225 kcal~300 kcal~375 kcal
P: 13g17g21g  |  C: 32g42g53g  |  F: 5g7g9g
🌙 Meal 4 — Nocturnal Low-Residue Loading 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Roast Chicken with Roast Potato & CarrotRecovery Evening Roast chicken with oven-roasted potato and carrot, oil kept modest. 120g Chicken
1.5 cups Potato 160g Chicken
2 cups Potato 200g Chicken
2.5 cups Potato 		~415 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 58g77g96g  |  F: 9g12g15g
B Bread & Butter Pudding-Free Milk RiceOvernight Refill Rice simmered slowly in sweetened milk with nutmeg, taken before sleep. 1.5 cups Milk Rice 2 cups Milk Rice 2.5 cups Milk Rice ~415 kcal~560 kcal~700 kcal
P: 24g33g41g  |  C: 60g80g100g  |  F: 9g12g15g
Daily Total (approx.)
~2000kcal
~110gProtein
~300gCarbs
~40gFat

Performance Integration: This specialized endurance protocol is engineered for the final taper week. It utilizes the "Supercompensation" method, drastically increasing carbohydrate intake while actively reducing dietary fiber (low-residue) and fat to minimize gut weight and prevent gastrointestinal distress on race day.

Nutraceutical Support: Hyper-hydration combined with advanced electrolyte formulas (Sodium, Potassium, Magnesium) is mandatory. The addition of a nitrate supplement (e.g., concentrated beetroot extract) can further enhance oxidative efficiency.

Sports Protocol engineered to elite biomechanical and metabolic standards by MMSx Authority.

EXTENSIVE DISCLAIMER: This is a professional sports nutrition blueprint, NOT a standard medical diet. Always consult your sports physician, registered dietitian, or principal investigator before executing structured macro-cycling programs.