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 Garlic Oat Porridge with Kimchi Soy Mince & Carrot RelishPlant Protein Fuel Ingredient roles are explicit: carbohydrate, oats; protein, soy mince; fruit or vegetables, carrot. Garlic and Kimchi are weighed separately at culinary doses rather than hidden in a composite quantity. No additional protein or fat helper is required beyond the named ingredients. 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. 58 g dry oat for porridge
80 g cooked soy mince
85 g carrot for relish
3 g garlic
15 g kimchi 80 g dry oat for porridge
108 g cooked soy mince
97 g carrot for relish
3.8 g garlic
20 g kimchi 102 g dry oat for porridge
134 g cooked soy mince
110 g carrot for relish
4.7 g garlic
25 g kimchi 		~370 kcal~500 kcal~625 kcal
P: 23g31g39g  |  C: 52g69g86g  |  F: 8g11g14g
B Thai Basil Crab Flakes with Coriander Sticky Rice Porridge and Cucumber RelishMarine Protein Fuel This plate measures sticky rice for its carbohydrate portion, crab flakes for its protein portion, and cucumber for its produce portion. Coriander and Thai Basil 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. 64 g dry sticky rice for porridge
90 g cooked crab flakes
74 g cucumber for relish
3 g coriander
3 g thai basil
6.2 g sesame oil 86 g dry sticky rice for porridge
118 g cooked crab flakes
85 g cucumber for relish
3.8 g coriander
3.8 g thai basil
8.6 g sesame oil 108 g dry sticky rice for porridge
146 g cooked crab flakes
96 g cucumber for relish
4.7 g coriander
4.7 g thai basil
11 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 Coriander Quinoa Pilaf: Lime Lean Beef Strips with Pumpkin PuréeLean Protein Fuel The quantity table separates three principal foods: quinoa as the carbohydrate base, lean beef strips as the protein portion, and pumpkin as the produce portion. Coriander and Lime 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. 92 g dry quinoa for pilaf
62 g cooked lean beef strips
93 g pumpkin for purée
3 g coriander
10 g lime
2 g avocado oil 124 g dry quinoa for pilaf
82 g cooked lean beef strips
107 g pumpkin for purée
3.8 g coriander
12.8 g lime
2.3 g avocado oil 156 g dry quinoa for pilaf
102 g cooked lean beef strips
121 g pumpkin for purée
4.7 g coriander
15.7 g lime
3.4 g avocado oil 		~475 kcal~640 kcal~800 kcal
P: 30g40g50g  |  C: 66g88g110g  |  F: 10g14g18g
B Shiso Rice Donburi, Miso Edamame & Mushroom SaucePlant Protein Fuel For this serving, the carbohydrate portion uses rice; the protein portion uses edamame; the produce portion uses mushroom. Shiso and Miso are weighed separately at culinary doses rather than hidden in a composite quantity. No additional protein or fat helper is required beyond the named ingredients. 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. 64 g dry rice for donburi
168 g cooked edamame
81 g mushroom for sauce
3 g shiso
7 g miso 82 g dry rice for donburi
236 g cooked edamame
93 g mushroom for sauce
3.8 g shiso
9 g miso 104 g dry rice for donburi
294 g cooked edamame
105 g mushroom for sauce
4.7 g shiso
11 g miso 		~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 Guava Compote with Lime Greek Yoghurt and Pandan Cassava PuddingDairy Protein Fuel Measured components: cassava for carbohydrate, greek yoghurt for protein, and guava for fruit or vegetables. Pandan and Lime are weighed separately at culinary doses rather than hidden in a composite quantity. A calculated amount of coconut cream 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. 32 g cooked cassava for pudding
110 g greek yoghurt
82 g guava for compote
3 g pandan
10 g lime
15.6 g coconut cream 48 g cooked cassava for pudding
152 g greek yoghurt
94 g guava for compote
3.8 g pandan
12.8 g lime
22.9 g coconut cream 64 g cooked cassava for pudding
196 g greek yoghurt
106 g guava for compote
4.7 g pandan
15.7 g lime
30.1 g coconut cream 		~220 kcal~300 kcal~375 kcal
P: 14g19g24g  |  C: 30g40g50g  |  F: 5g7g9g
B Turmeric Cassava Wrap paired with Thai Basil Tuna Flakes, plus Cabbage SlawMarine Protein Fuel The plate defines three roles: carbohydrate from cassava, protein from tuna flakes, and fruit or vegetables from cabbage. Turmeric and Thai Basil 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. 70 g cooked cassava for wrap
38 g cooked tuna flakes
71 g cabbage for slaw
2 g turmeric
3 g thai basil
4.3 g sesame oil 94 g cooked cassava for wrap
50 g cooked tuna flakes
81 g cabbage for slaw
2.6 g turmeric
3.8 g thai basil
6 g sesame oil 120 g cooked cassava for wrap
60 g cooked tuna flakes
92 g cabbage for slaw
3.1 g turmeric
4.7 g thai basil
7.8 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 Coriander Pork Loin, Tomato Salsa & Ají Amarillo Potato PlateLean Protein Fuel Ingredient roles are explicit: carbohydrate, potato; protein, pork loin; fruit or vegetables, tomato. Ají Amarillo and Coriander 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. 272 g cooked potato for plate
74 g cooked pork loin
79 g tomato for salsa
3 g ají amarillo
3 g coriander
5.6 g avocado oil 364 g cooked potato for plate
100 g cooked pork loin
91 g tomato for salsa
3.8 g ají amarillo
3.8 g coriander
7.4 g avocado oil 458 g cooked potato for plate
126 g cooked pork loin
102 g tomato for salsa
4.7 g ají amarillo
4.7 g coriander
9.3 g avocado oil 		~415 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 58g77g96g  |  F: 9g12g15g
B Miso Buckwheat Pilaf alongside Shiso Salmon Flakes and Snow Pea SaladMarine Protein Fuel This plate measures buckwheat for its carbohydrate portion, salmon flakes for its protein portion, and snow pea for its produce portion. Miso and Shiso are weighed separately at culinary doses rather than hidden in a composite quantity. No additional protein or fat helper is required beyond the named ingredients. 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. 72 g dry buckwheat for pilaf
44 g cooked salmon flakes
94 g snow pea for salad
7 g miso
3 g shiso 98 g dry buckwheat for pilaf
64 g cooked salmon flakes
108 g snow pea for salad
9 g miso
3.8 g shiso 124 g dry buckwheat for pilaf
80 g cooked salmon flakes
122 g snow pea for salad
11 g miso
4.7 g shiso 		~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.