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 Phase I protocol establishes a high-performance baseline. It optimizes the ATP-PC system and oxidative phosphorylation by balancing complex carbohydrates with high-bioavailability proteins.  |  Hydration: Consume 4–6 litres of fluid daily. Add a pinch of pink salt to your pre-workout water for optimal muscle contraction and nerve transmission.  |  Fats: Keep fats moderate. Emphasize Omega-3s (Salmon, Walnuts, Flax) to enhance oxygen delivery and reduce exercise-induced inflammation.
🌅 Meal 1 — Morning Ignition & Cortisol Blunting 7:00 – 8:30 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Ají Amarillo Trout Pieces, Pumpkin Purée & Huacatay Potato PlateMarine Protein Fuel Measured components: potato for carbohydrate, trout pieces for protein, and pumpkin for fruit or vegetables. Huacatay and Ají Amarillo are weighed separately at culinary doses rather than hidden in a composite quantity. A calculated amount of avocado oil appears only where the named foods leave a fat gap in a tier. The plate supports a carbohydrate-led eating pattern with a defined protein portion. Choose the tier and timing from the session’s duration and intensity, proximity to training, the rest of the day’s intake, appetite and individual gastrointestinal tolerance. Adjust familiar foods first; no single meal guarantees performance. 236 g cooked potato for plate
68 g cooked trout pieces
66 g pumpkin for purée
3 g huacatay
3 g ají amarillo
2.2 g avocado oil 318 g cooked potato for plate
92 g cooked trout pieces
76 g pumpkin for purée
3.8 g huacatay
3.8 g ají amarillo
3.2 g avocado oil 398 g cooked potato for plate
116 g cooked trout pieces
86 g pumpkin for purée
4.7 g huacatay
4.7 g ají amarillo
4.2 g avocado oil 		~370 kcal~500 kcal~625 kcal
P: 23g31g39g  |  C: 52g69g86g  |  F: 8g11g14g
B Yuzu Oat Porridge alongside Nori Seitan Pieces and Cabbage SlawPlant Protein Fuel The plate defines three roles: carbohydrate from oats, protein from seitan pieces, and fruit or vegetables from cabbage. Yuzu and Nori are weighed separately at culinary doses rather than hidden in a composite quantity. A calculated amount of sesame oil appears only where the named foods leave a fat gap in a tier. This is a practical training meal, not a substitute for the athlete’s full-day plan. Choose the tier and timing from the session’s duration and intensity, proximity to training, the rest of the day’s intake, appetite and individual gastrointestinal tolerance. Adjust familiar foods first; no single meal guarantees performance. 70 g dry oat for porridge
46 g cooked seitan pieces
76 g cabbage for slaw
10 g yuzu
3 g nori
2 g sesame oil 94 g dry oat for porridge
60 g cooked seitan pieces
87 g cabbage for slaw
12.8 g yuzu
3.8 g nori
3 g sesame oil 120 g dry oat for porridge
74 g cooked seitan pieces
99 g cabbage for slaw
15.7 g yuzu
4.7 g nori
3.8 g sesame oil 		~375 kcal~505 kcal~630 kcal
P: 22g29g36g  |  C: 54g72g90g  |  F: 8g11g14g
☀️ Meal 2 — Pre/Mid-Day Fueling 12:30 – 2:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Garlic Sweet Potato Stew with Doenjang Cod Pieces & Cucumber PickleMarine Protein Fuel Ingredient roles are explicit: carbohydrate, sweet potato; protein, cod pieces; fruit or vegetables, cucumber. Garlic and Doenjang are weighed separately at culinary doses rather than hidden in a composite quantity. A calculated amount of sesame oil appears only where the named foods leave a fat gap in a tier. This is a mixed training-day meal rather than a performance promise. Choose the tier and timing from the session’s duration and intensity, proximity to training, the rest of the day’s intake, appetite and individual gastrointestinal tolerance. Adjust familiar foods first; no single meal guarantees performance. At the largest tier, split this substantial serving into two sittings if that is more comfortable gastrointestinally. 302 g cooked sweet potato for stew
102 g cooked cod pieces
87 g cucumber for pickle
3 g garlic
7 g doenjang
8.4 g sesame oil 406 g cooked sweet potato for stew
136 g cooked cod pieces
100 g cucumber for pickle
3.8 g garlic
9 g doenjang
11.8 g sesame oil 510 g cooked sweet potato for stew
172 g cooked cod pieces
113 g cucumber for pickle
4.7 g garlic
11 g doenjang
15.3 g sesame oil 		~475 kcal~640 kcal~800 kcal
P: 30g40g50g  |  C: 66g88g110g  |  F: 10g14g18g
B Sambal Tofu Cubes with Lemongrass Sticky Rice Plate and Mango SalsaPlant Protein Fuel This plate measures sticky rice for its carbohydrate portion, tofu cubes for its protein portion, and mango for its produce portion. Lemongrass and Sambal are weighed separately at culinary doses rather than hidden in a composite quantity. A calculated amount of pea protein isolate appears only where the named foods leave a protein gap in a tier. Use it as one meal within the day’s wider fuelling plan. Choose the tier and timing from the session’s duration and intensity, proximity to training, the rest of the day’s intake, appetite and individual gastrointestinal tolerance. Adjust familiar foods first; no single meal guarantees performance. 62 g dry sticky rice for plate
136 g cooked tofu cubes
98 g mango for salsa
3 g lemongrass
7 g sambal
8.2 g pea protein isolate 84 g dry sticky rice for plate
194 g cooked tofu cubes
112 g mango for salsa
3.8 g lemongrass
9 g sambal
9.9 g pea protein isolate 108 g dry sticky rice for plate
252 g cooked tofu cubes
127 g mango for salsa
4.7 g lemongrass
11 g sambal
10.2 g pea protein isolate 		~480 kcal~640 kcal~805 kcal
P: 28g38g47g  |  C: 69g91g114g  |  F: 10g14g18g
⚡ Meal 3 — Pre-Workout Energy 4:30 – 5:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Mint Sweet Potato Pudding: Maple Greek Yoghurt with Papaya PuréeDairy Protein Fuel The quantity table separates three principal foods: sweet potato as the carbohydrate base, greek yoghurt as the protein portion, and papaya as the produce portion. Mint and Maple are weighed separately at culinary doses rather than hidden in a composite quantity. A calculated amount of peanut butter appears only where the named foods leave a fat gap in a tier. The plate supports a carbohydrate-led eating pattern with a defined protein portion. Choose the tier and timing from the session’s duration and intensity, proximity to training, the rest of the day’s intake, appetite and individual gastrointestinal tolerance. Adjust familiar foods first; no single meal guarantees performance. 42 g cooked sweet potato for pudding
108 g greek yoghurt
97 g papaya for purée
3 g mint
7 g maple
7.8 g peanut butter 68 g cooked sweet potato for pudding
144 g greek yoghurt
111 g papaya for purée
3.8 g mint
9 g maple
11.1 g peanut butter 92 g cooked sweet potato for pudding
182 g greek yoghurt
126 g papaya for purée
4.7 g mint
11 g maple
14.4 g peanut butter 		~220 kcal~300 kcal~375 kcal
P: 14g19g24g  |  C: 30g40g50g  |  F: 5g7g9g
B Nori Rice Onigiri, Wasabi Trout Pieces & Carrot PickleMarine Protein Fuel For this serving, the carbohydrate portion uses rice; the protein portion uses trout pieces; the produce portion uses carrot. Nori and Wasabi are weighed separately at culinary doses rather than hidden in a composite quantity. A calculated amount of sesame oil appears only where the named foods leave a fat gap in a tier. This is a practical training meal, not a substitute for the athlete’s full-day plan. Choose the tier and timing from the session’s duration and intensity, proximity to training, the rest of the day’s intake, appetite and individual gastrointestinal tolerance. Adjust familiar foods first; no single meal guarantees performance. 26 g dry rice for onigiri
36 g cooked trout pieces
95 g carrot for pickle
3 g nori
3 g wasabi
2 g sesame oil 38 g dry rice for onigiri
46 g cooked trout pieces
109 g carrot for pickle
3.8 g nori
3.8 g wasabi
2.7 g sesame oil 48 g dry rice for onigiri
56 g cooked trout pieces
123 g carrot for pickle
4.7 g nori
4.7 g wasabi
3.7 g sesame oil 		~225 kcal~300 kcal~375 kcal
P: 13g17g21g  |  C: 32g42g53g  |  F: 5g7g9g
🌙 Meal 4 — Nocturnal Recovery 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Snow Pea Salad with Garlic Tempeh Strips and Sesame Sweet Potato StewPlant Protein Fuel Measured components: sweet potato for carbohydrate, tempeh strips for protein, and snow pea for fruit or vegetables. Sesame and Garlic are weighed separately at culinary doses rather than hidden in a composite quantity. A calculated amount of pea protein isolate appears only where the named foods leave a protein gap in a tier. This is a mixed training-day meal rather than a performance promise. Choose the tier and timing from the session’s duration and intensity, proximity to training, the rest of the day’s intake, appetite and individual gastrointestinal tolerance. Adjust familiar foods first; no single meal guarantees performance. 220 g cooked sweet potato for stew
62 g cooked tempeh strips
88 g snow pea for salad
4 g sesame
3 g garlic
8.4 g pea protein isolate 296 g cooked sweet potato for stew
84 g cooked tempeh strips
101 g snow pea for salad
5.1 g sesame
3.8 g garlic
11.9 g pea protein isolate 374 g cooked sweet potato for stew
104 g cooked tempeh strips
114 g snow pea for salad
6.3 g sesame
4.7 g garlic
15.6 g pea protein isolate 		~415 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 58g77g96g  |  F: 9g12g15g
B Galangal Sticky Rice Plate paired with Lemongrass Turkey Slices, plus Cabbage SlawLean Protein Fuel The plate defines three roles: carbohydrate from sticky rice, protein from turkey slices, and fruit or vegetables from cabbage. Galangal and Lemongrass are weighed separately at culinary doses rather than hidden in a composite quantity. A calculated amount of sesame oil appears only where the named foods leave a fat gap in a tier. Use it as one meal within the day’s wider fuelling plan. Choose the tier and timing from the session’s duration and intensity, proximity to training, the rest of the day’s intake, appetite and individual gastrointestinal tolerance. Adjust familiar foods first; no single meal guarantees performance. 66 g dry sticky rice for plate
62 g cooked turkey slices
93 g cabbage for slaw
3 g galangal
3 g lemongrass
7.2 g sesame oil 90 g dry sticky rice for plate
88 g cooked turkey slices
107 g cabbage for slaw
3.8 g galangal
3.8 g lemongrass
9.6 g sesame oil 114 g dry sticky rice for plate
108 g cooked turkey slices
121 g cabbage for slaw
4.7 g galangal
4.7 g lemongrass
12 g sesame oil 		~415 kcal~560 kcal~700 kcal
P: 24g33g41g  |  C: 60g80g100g  |  F: 9g12g15g
Daily Total (approx.)
~2000kcal
~145gProtein
~210gCarbs
~65gFat

Performance Integration: This Phase I protocol establishes a high-performance baseline. It optimizes the ATP-PC system and oxidative phosphorylation by balancing complex carbohydrates with high-bioavailability proteins. Ideal for athletes in maintenance or foundational training phases.

Nutraceutical Support: Supplementation with a high-quality multivitamin, Vitamin D3, and Magnesium before sleep is highly recommended to support central nervous system recovery and optimal sleep architecture.

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.