Sports Nutrition
TrainersEye · MMSx Authority
◈ Performance ◆ Clinical Guidelines ◎ Athlete Portal
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Instructions: Select ONE option per meal. This sports performance plan is engineered for sprinters, jumpers, and explosive power athletes. It prioritizes the ATP-PC energy system and central nervous system (CNS) recovery. Meals focus on creatine-dense proteins, high-glycemic carbohydrates for rapid ATP resynthesis, and targeted micronutrients for nerve impulse velocity.  |  Hydration: Consume 4–6 litres of fluid daily. Proper sodium and potassium loading is hyper-critical for athletes generating maximum force to ensure immediate nerve impulse transmission and prevent cramping.  |  Fats: Fats are deliberately minimized around training windows to ensure ultra-rapid gastric emptying, preventing blood from being diverted to the gut during peak explosive efforts.
🌅 Meal 1 — Morning CNS & ATP Primer 7:00 – 8:30 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Ackee with Saltfish and YamPower Start Ackee with salt cod and yam; protein and a dense root starch opening the training day. 110 g Saltfish
1 cup Yam 150 g Saltfish
1.5 cup Yam 190 g Saltfish
2 cup Yam 		~380 kcal~510 kcal~640 kcal
P: 34g46g57g  |  C: 36g48g60g  |  F: 11g15g19g
B Cornmeal Porridge with WheyLoading Support Cornmeal porridge with whey; a smooth fast starch with rapid protein before a session. 45 g Cornmeal
20 g Whey 60 g Cornmeal
27 g Whey 75 g Cornmeal
34 g Whey 		~380 kcal~510 kcal~640 kcal
P: 32g43g54g  |  C: 38g51g63g  |  F: 11g15g19g
☀️ Meal 2 — Mid-Day Muscle Accretion & Glycogen 12:30 – 2:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Jerk Chicken with Rice and CallalooLean Anchor Jerk-spiced chicken with rice and callaloo; lean protein with leaf iron and fast starch. 150 g Chicken
1 cup Rice 200 g Chicken
1.5 cup Rice 250 g Chicken
2 cup Rice 		~480 kcal~645 kcal~810 kcal
P: 44g59g73g  |  C: 45g60g75g  |  F: 14g19g24g
B Brown Stew Fish with Rice and CallalooMarine Anchor Brown stewed fish with rice and greens; lean marine protein anchoring the midday load. 150 g Fish
1 cup Rice 200 g Fish
1.5 cup Rice 250 g Fish
2 cup Rice 		~480 kcal~645 kcal~810 kcal
P: 42g56g69g  |  C: 47g63g79g  |  F: 14g19g24g
⚡ Meal 3 — Pre-Workout Neuromuscular Drive 4:30 – 5:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Sorrel Drink with Salt and NutsElectrolyte Timing Hibiscus sorrel drink with salt and nuts; anthocyanins and sodium ahead of a session. 250 ml Sorrel
20 g Nuts 300 ml Sorrel
27 g Nuts 350 ml Sorrel
34 g Nuts 		~230 kcal~305 kcal~380 kcal
P: 21g28g35g  |  C: 21g28g35g  |  F: 7g9g11g
B Yoghurt with Mango and LimeRecovery Snack Yoghurt with ripe mango and lime; cultures and fast sugars in the post-session window. 150 g Yoghurt
1 cup Mango 200 g Yoghurt
1.5 cup Mango 250 g Yoghurt
2 cup Mango 		~230 kcal~305 kcal~380 kcal
P: 19g25g32g  |  C: 23g31g38g  |  F: 7g9g11g
🌙 Meal 4 — Nocturnal Fast-Twitch Repair 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Oxtail Stew with Rice and BeansEvening Anchor Slow oxtail with rice and beans; collagen and dense protein closing a hard training day. 140 g Oxtail
1 cup Rice 190 g Oxtail
1.5 cup Rice 240 g Oxtail
2 cup Rice 		~435 kcal~575 kcal~710 kcal
P: 39g52g64g  |  C: 40g53g66g  |  F: 13g17g21g
B Milk with Nutmeg and VanillaOvernight Protein Warm milk with nutmeg and vanilla; slow casein released through the overnight window. 250 ml Milk
10 g Nuts 300 ml Milk
14 g Nuts 350 ml Milk
18 g Nuts 		~435 kcal~575 kcal~710 kcal
P: 37g49g60g  |  C: 42g56g70g  |  F: 13g17g21g
Daily Total (approx.)
~2000kcal
~170gProtein
~240gCarbs
~40gFat

Performance Integration: This protocol maximizes Fast-Twitch (Type IIb) muscle fiber recovery and CNS drive. It prioritizes the ATP-PC energy system and phosphorylase activity by providing creatine-dense proteins and high-glycemic carbohydrates for rapid ATP resynthesis.

Nutraceutical Support: Supplementation with Creatine Monohydrate (5-10g/day), Beta-Alanine, and an advanced electrolyte matrix is mandatory for peak sprint performance and mitigating neuromuscular fatigue.

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.