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 Doenjang Oat Porridge with Scallion Lean Beef Strips & Courgette SaladLean Protein Fuel The quantity table separates three principal foods: oats as the carbohydrate base, lean beef strips as the protein portion, and courgette as the produce portion. Doenjang and Scallion 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. 78 g dry oat for porridge
42 g cooked lean beef strips
97 g courgette for salad
7 g doenjang
3 g scallion 106 g dry oat for porridge
56 g cooked lean beef strips
111 g courgette for salad
9 g doenjang
3.8 g scallion 132 g dry oat for porridge
72 g cooked lean beef strips
126 g courgette for salad
11 g doenjang
4.7 g scallion 		~370 kcal~500 kcal~625 kcal
P: 23g31g39g  |  C: 52g69g86g  |  F: 8g11g14g
B Galangal Prawns with Sambal Jasmine Rice Congee and Cucumber RelishMarine Protein Fuel For this serving, the carbohydrate portion uses jasmine rice; the protein portion uses prawns; the produce portion uses cucumber. Sambal and Galangal 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. 62 g dry jasmine rice for congee
70 g cooked prawns
98 g cucumber for relish
7 g sambal
3 g galangal
7.2 g sesame oil 84 g dry jasmine rice for congee
92 g cooked prawns
112 g cucumber for relish
9 g sambal
3.8 g galangal
10 g sesame oil 106 g dry jasmine rice for congee
114 g cooked prawns
127 g cucumber for relish
11 g sambal
4.7 g galangal
12.7 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 Ancho Chilli Maize Tostada: Oregano Turkey Slices with Avocado SalsaLean Protein Fuel Measured components: maize for carbohydrate, turkey slices for protein, and avocado for fruit or vegetables. Ancho Chilli and Oregano are weighed separately at culinary doses rather than hidden in a composite quantity. A calculated amount of sunflower 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. 84 g dry maize for tostada
74 g cooked turkey slices
24 g avocado for salsa
2 g ancho chilli
2 g oregano
2 g sunflower oil 112 g dry maize for tostada
100 g cooked turkey slices
27 g avocado for salsa
2.6 g ancho chilli
2.6 g oregano
3 g sunflower oil 140 g dry maize for tostada
124 g cooked turkey slices
31 g avocado for salsa
3.1 g ancho chilli
3.1 g oregano
4.7 g sunflower oil 		~475 kcal~640 kcal~800 kcal
P: 30g40g50g  |  C: 66g88g110g  |  F: 10g14g18g
B Ginger Udon Broth, Wasabi Salmon Flakes & Cabbage SlawMarine Protein Fuel The plate defines three roles: carbohydrate from udon, protein from salmon flakes, and fruit or vegetables from cabbage. Ginger and Wasabi 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. 88 g dry udon for broth
74 g cooked salmon flakes
95 g cabbage for slaw
3 g ginger
3 g wasabi 118 g dry udon for broth
102 g cooked salmon flakes
109 g cabbage for slaw
3.8 g ginger
3.8 g wasabi 150 g dry udon for broth
126 g cooked salmon flakes
123 g cabbage for slaw
4.7 g ginger
4.7 g wasabi 		~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 Orange Compote with Black Sesame Greek Yoghurt and Ginger Buckwheat PuddingDairy Protein Fuel Ingredient roles are explicit: carbohydrate, buckwheat; protein, greek yoghurt; fruit or vegetables, orange. Ginger and Black Sesame are weighed separately at culinary doses rather than hidden in a composite quantity. A calculated amount of cashew butter 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. 20 g dry buckwheat for pudding
92 g greek yoghurt
77 g orange for compote
3 g ginger
4 g black sesame
3.6 g cashew butter 30 g dry buckwheat for pudding
124 g greek yoghurt
88 g orange for compote
3.8 g ginger
5.1 g black sesame
5.6 g cashew butter 38 g dry buckwheat for pudding
156 g greek yoghurt
100 g orange for compote
4.7 g ginger
6.3 g black sesame
7.6 g cashew butter 		~220 kcal~300 kcal~375 kcal
P: 14g19g24g  |  C: 30g40g50g  |  F: 5g7g9g
B Turmeric Rice-Paper Wrap paired with Coriander Prawns, plus Cucumber RelishMarine Protein Fuel This plate measures rice-paper for its carbohydrate portion, prawns for its protein portion, and cucumber for its produce portion. Turmeric and Coriander 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. 34 g dry rice-paper for wrap
42 g cooked prawns
92 g cucumber for relish
2 g turmeric
3 g coriander
4.5 g sesame oil 46 g dry rice-paper for wrap
56 g cooked prawns
105 g cucumber for relish
2.6 g turmeric
3.8 g coriander
6.4 g sesame oil 58 g dry rice-paper for wrap
68 g cooked prawns
119 g cucumber for relish
3.1 g turmeric
4.7 g coriander
8.3 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 Garlic Soy Mince, Yuca Purée & Achiote Red Rice BowlPlant Protein Fuel The quantity table separates three principal foods: red rice as the carbohydrate base, soy mince as the protein portion, and yuca as the produce portion. Achiote and Garlic 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. 34 g dry red rice for bowl
126 g cooked soy mince
51 g yuca for purée
2 g achiote
3 g garlic
2 g avocado oil 50 g dry red rice for bowl
168 g cooked soy mince
58 g yuca for purée
2.6 g achiote
3.8 g garlic
2 g avocado oil 64 g dry red rice for bowl
210 g cooked soy mince
66 g yuca for purée
3.1 g achiote
4.7 g garlic
2.2 g avocado oil 		~415 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 58g77g96g  |  F: 9g12g15g
B Yuzu Rice Pot alongside Tamari Trout Pieces and Daikon PickleMarine Protein Fuel For this serving, the carbohydrate portion uses rice; the protein portion uses trout pieces; the produce portion uses daikon. Yuzu and Tamari 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 rice for pot
68 g cooked trout pieces
96 g daikon for pickle
10 g yuzu
7 g tamari
2.9 g sesame oil 94 g dry rice for pot
94 g cooked trout pieces
110 g daikon for pickle
12.8 g yuzu
9 g tamari
3.7 g sesame oil 118 g dry rice for pot
118 g cooked trout pieces
124 g daikon for pickle
15.7 g yuzu
11 g tamari
4.6 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.