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 Oregano Maize Arepa: Annatto Chicken Strips with Yuca PuréeLean Protein Fuel Measured components: maize for carbohydrate, chicken strips for protein, and yuca for fruit or vegetables. Oregano and Annatto 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. 36 g dry maize for arepa
60 g cooked chicken strips
61 g yuca for purée
2 g oregano
2 g annatto
3.8 g avocado oil 54 g dry maize for arepa
80 g cooked chicken strips
70 g yuca for purée
2.6 g oregano
2.6 g annatto
5.2 g avocado oil 70 g dry maize for arepa
100 g cooked chicken strips
79 g yuca for purée
3.1 g oregano
3.1 g annatto
6.7 g avocado oil 		~370 kcal~500 kcal~625 kcal
P: 23g31g39g  |  C: 52g69g86g  |  F: 8g11g14g
B Shiso Buckwheat Porridge, Wasabi Trout Pieces & Cabbage SlawMarine Protein Fuel The plate defines three roles: carbohydrate from buckwheat, protein from trout pieces, and fruit or vegetables from cabbage. Shiso 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. 70 g dry buckwheat for porridge
46 g cooked trout pieces
65 g cabbage for slaw
3 g shiso
3 g wasabi
2 g sesame oil 94 g dry buckwheat for porridge
60 g cooked trout pieces
74 g cabbage for slaw
3.8 g shiso
3.8 g wasabi
2.9 g sesame oil 118 g dry buckwheat for porridge
74 g cooked trout pieces
84 g cabbage for slaw
4.7 g shiso
4.7 g wasabi
3.9 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 Courgette Salad with Perilla Soy Mince and Doenjang Wheat HotpotPlant Protein Fuel Ingredient roles are explicit: carbohydrate, wheat; protein, soy mince; fruit or vegetables, courgette. Doenjang and Perilla 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. 74 g dry wheat for hotpot
106 g cooked soy mince
79 g courgette for salad
7 g doenjang
3 g perilla
2.7 g sesame oil 98 g dry wheat for hotpot
144 g cooked soy mince
91 g courgette for salad
9 g doenjang
3.8 g perilla
4.2 g sesame oil 124 g dry wheat for hotpot
180 g cooked soy mince
102 g courgette for salad
11 g doenjang
4.7 g perilla
5.8 g sesame oil 		~475 kcal~640 kcal~800 kcal
P: 30g40g50g  |  C: 66g88g110g  |  F: 10g14g18g
B Sambal Cassava Plate paired with Lime Prawns, plus Carrot SaladMarine Protein Fuel This plate measures cassava for its carbohydrate portion, prawns for its protein portion, and carrot for its produce portion. Sambal and Lime 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. 152 g cooked cassava for plate
104 g cooked prawns
90 g carrot for salad
7 g sambal
10 g lime
9 g sesame oil 206 g cooked cassava for plate
142 g cooked prawns
103 g carrot for salad
9 g sambal
12.8 g lime
12.7 g sesame oil 260 g cooked cassava for plate
176 g cooked prawns
117 g carrot for salad
11 g sambal
15.7 g lime
16.4 g sesame oil 		~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 Cacao Egg-White Custard, Guava Compote & Lime Maize AtoleEgg Protein Balance The quantity table separates three principal foods: maize as the carbohydrate base, egg-white custard as the protein portion, and guava as the produce portion. Lime and Cacao 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. 20 g dry maize for atole
72 g pasteurised egg white for custard
77 g guava for compote
10 g lime
4 g cacao
5.4 g peanut butter 28 g dry maize for atole
100 g pasteurised egg white for custard
88 g guava for compote
12.8 g lime
5.1 g cacao
8.1 g peanut butter 38 g dry maize for atole
128 g pasteurised egg white for custard
100 g guava for compote
15.7 g lime
6.3 g cacao
10.6 g peanut butter 		~220 kcal~300 kcal~375 kcal
P: 14g19g24g  |  C: 30g40g50g  |  F: 5g7g9g
B Ponzu Rice Onigiri alongside Scallion Trout Pieces and Bok Choy SlawMarine Protein Fuel For this serving, the carbohydrate portion uses rice; the protein portion uses trout pieces; the produce portion uses bok choy. Ponzu and Scallion 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. 38 g dry rice for onigiri
34 g cooked trout pieces
74 g bok choy for slaw
7 g ponzu
3 g scallion
2 g sesame oil 50 g dry rice for onigiri
46 g cooked trout pieces
85 g bok choy for slaw
9 g ponzu
3.8 g scallion
2.8 g sesame oil 64 g dry rice for onigiri
56 g cooked trout pieces
96 g bok choy for slaw
11 g ponzu
4.7 g scallion
3.9 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 Sesame Sweet Potato Stew with Scallion Tofu Cubes & Mushroom SaucePlant Protein Fuel Measured components: sweet potato for carbohydrate, tofu cubes for protein, and mushroom for fruit or vegetables. Sesame and Scallion 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. 260 g cooked sweet potato for stew
96 g cooked tofu cubes
72 g mushroom for sauce
4 g sesame
3 g scallion
9.2 g pea protein isolate 346 g cooked sweet potato for stew
130 g cooked tofu cubes
82 g mushroom for sauce
5.1 g sesame
3.8 g scallion
13 g pea protein isolate 434 g cooked sweet potato for stew
164 g cooked tofu cubes
93 g mushroom for sauce
6.3 g sesame
4.7 g scallion
16.7 g pea protein isolate 		~415 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 58g77g96g  |  F: 9g12g15g
B Lime Crab Flakes with Sambal Jasmine Rice Bowl and Pineapple SalsaMarine Protein Fuel The plate defines three roles: carbohydrate from jasmine rice, protein from crab flakes, and fruit or vegetables from pineapple. Sambal and Lime 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 bowl
100 g cooked crab flakes
69 g pineapple for salsa
7 g sambal
10 g lime
6.9 g sesame oil 86 g dry jasmine rice for bowl
140 g cooked crab flakes
79 g pineapple for salsa
9 g sambal
12.8 g lime
9.1 g sesame oil 108 g dry jasmine rice for bowl
172 g cooked crab flakes
89 g pineapple for salsa
11 g sambal
15.7 g lime
11.5 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.