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 advanced protocol targets explosive athletes relying on the Phosphagen (ATP-PC) system. Meals are densely packed with bioavailable creatine precursors, ultra-fast glycogen replenishing starches, and neuro-stimulating compounds to ensure immediate peak force output and rapid Type IIb fiber recovery.  |  Hydration: Consume 4–6 litres of fluid daily. Neural signal velocity demands massive hydration and electrolyte balance. Pre-load with sodium before high-velocity blocks.  |  Fats: Fats are kept extremely low around active windows to guarantee zero delay in gastric emptying, forcing amino acids and glucose immediately into the sarcoplasm.
🌅 Meal 1 — Morning CNS Ignition 7:00 – 8:30 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Steak & Eggs with Grilled TomatoClassic Power Lean steak seared rare with fried eggs and grilled tomato. 100g Steak
2 Eggs 135g Steak
3 Eggs 170g Steak
4 Eggs 		~380 kcal~510 kcal~640 kcal
P: 34g46g57g  |  C: 36g48g60g  |  F: 11g15g19g
B Greek Yoghurt with Granola & HoneyFast Recovery Thick Greek yoghurt with oat granola and honey, taken within the recovery window. 200g Yoghurt
40g Granola 270g Yoghurt
55g Granola 340g Yoghurt
70g Granola 		~380 kcal~510 kcal~640 kcal
P: 32g43g54g  |  C: 38g51g63g  |  F: 11g15g19g
☀️ Meal 2 — Mid-Day Type II Fiber Accretion 12:30 – 2:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Salmon Poke Bowl with Sushi RiceOmega & Starch Cubed raw salmon over seasoned sushi rice with edamame, cucumber and sesame. 120g Salmon
1 cup Rice 160g Salmon
1.5 cups Rice 200g Salmon
2 cups Rice 		~480 kcal~645 kcal~810 kcal
P: 44g59g73g  |  C: 45g60g75g  |  F: 14g19g24g
B Chicken & Sweet Potato TraybakeOne Pan Anchor Chicken thigh roasted with sweet potato, paprika and rosemary. 140g Chicken
1 cup Sweet Potato 185g Chicken
1.5 cups Sweet Potato 230g Chicken
2 cups Sweet Potato 		~480 kcal~645 kcal~810 kcal
P: 42g56g69g  |  C: 47g63g79g  |  F: 14g19g24g
⚡ Meal 3 — Pre-Sprint Force Preparation 4:30 – 5:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Tart Cherry Juice with WalnutsRecovery Support Tart cherry concentrate diluted with water, associated with reduced post-sprint soreness. 1 glass
12g Walnut 1 glass
16g Walnut 1.5 glasses
20g Walnut 		~230 kcal~305 kcal~380 kcal
P: 21g28g35g  |  C: 21g28g35g  |  F: 7g9g11g
B Boiled Eggs with Rock SaltSimple Protein Boiled eggs halved and dressed with rock salt and cracked pepper. 2 Eggs 3 Eggs 4 Eggs ~230 kcal~305 kcal~380 kcal
P: 19g25g32g  |  C: 23g31g38g  |  F: 7g9g11g
🌙 Meal 4 — Nocturnal Protein Accretion 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Lamb Chops with Couscous & Green BeansEvening Anchor Lamb chops grilled pink with couscous and green beans. 130g Lamb
½ cup Couscous 175g Lamb
¾ cup Couscous 220g Lamb
1 cup Couscous 		~435 kcal~575 kcal~710 kcal
P: 39g52g64g  |  C: 40g53g66g  |  F: 13g17g21g
B Milk with Cocoa & HoneyOvernight Refill Warm milk with unsweetened cocoa and honey, protein and carbohydrate before sleep. 1 glass 1.5 glasses 2 glasses ~435 kcal~575 kcal~710 kcal
P: 37g49g60g  |  C: 42g56g70g  |  F: 13g17g21g
Daily Total (approx.)
~2000kcal
~175gProtein
~260gCarbs
~42gFat

Performance Integration: This specialized protocol is designed to maximize neural drive, explosive fast-twitch (Type IIb) recruitment, and immediate phosphocreatine replenishment. By eliminating fat and fiber prior to exertion, blood volume remains strictly in the musculature, preventing any kinetic lag.

Nutraceutical Support: Supplementation with Creatine Monohydrate (5-10g/day), a robust pre-workout electrolyte matrix, and highly bioavailable Magnesium post-workout is mandatory to clear CNS fatigue and restore membrane potential.

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.