Sports Nutrition
TrainersEye · MMSx Authority
◈ Performance ◆ Clinical Guidelines ◎ Athlete Portal
Language:
Daily Calories:
Instructions: Select ONE option per meal (A = Indian, B = Global). This protocol is engineered for multi-match days (e.g., wrestling, martial arts, crossfit, tennis tournaments). High carb, very low fat, and low fiber between bouts to rapidly clear the gut and sustain explosive energy.  |  Hydration: Consume 5–7 litres of fluid. Isotonic drinks should be consumed continuously between matches to replace sodium lost through heavy perspiration.  |  Fats: Strictly ZERO added fats during the active event window. Fat drastically slows digestion and causes lethargy when sympathetic nervous system activation is required.
🌅 Meal 1 — Pre-Tournament Primer 7:00 – 8:30 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Kashmiri Lavasa with Sheer ChaiThin Leavened Bread A thin leavened bread with salted milk tea, which returns sodium alongside the morning starch load. 2 Piece
1 cup 3 Piece
1 cup 4 Piece
1.5 cup 		~370 kcal~495 kcal~620 kcal
P: 23g31g39g  |  C: 56g75g94g  |  F: 6g8g10g
B Kashmiri Kulcha with Butter TeaBaked Round Bread A dry baked round that keeps for days, which is why it anchors the working breakfast in the valley. 2 Piece 3 Piece 4 Piece ~365 kcal~490 kcal~620 kcal
P: 21g29g37g  |  C: 57g76g95g  |  F: 6g8g10g
⚡ Meal 2 — Mid-Tournament Refeed Between major bouts
# Meal Option & Ingredients Quantity Macros & Calories
A Kashmiri Gushtaba with Steamed RicePounded Meat Rice Pounded meat balls in a yoghurt gravy beside rice, giving complete protein and calcium over the grain. 3 Piece
1.5 cup 4 Piece
2 cup 4 Piece
2.5 cup 		~480 kcal~645 kcal~795 kcal
P: 30g40g50g  |  C: 72g96g120g  |  F: 8g11g13g
B Kashmiri Chaman Kaliya with RiceTurmeric Cheese Gravy Fresh cheese in a turmeric gravy, whose curcumin needs the fat present in the dish to absorb at all. 1 katori
1.5 cup 1.5 katori
2 cup 2 katori
2.5 cup 		~475 kcal~640 kcal~795 kcal
P: 28g38g48g  |  C: 73g97g121g  |  F: 8g11g13g
⚡ Meal 3 — Fast-Acting Carb Snack Between matches or 4:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Kashmiri Shufta with Dried ApricotNut Fruit Mixture Dried fruit and nut cooked in ghee, giving concentrated sugar with magnesium and unsaturated fat. 1 small bowl 1 bowl 1.5 bowl ~230 kcal~300 kcal~370 kcal
P: 14g19g23g  |  C: 34g45g56g  |  F: 4g5g6g
B Kashmiri Bakarkhani with Salt TeaLayered Flaky Bread A layered bread whose fat sits between the leaves rather than through the crumb, so it stays measurable. 1 Piece 2 Piece 2 Piece ~225 kcal~295 kcal~365 kcal
P: 12g17g21g  |  C: 35g46g57g  |  F: 4g5g6g
🌙 Meal 4 — Post-Tournament Systemic Refill 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Kashmiri Marchwangan Korma with RiceChilli Rich Evening Mathania chilli carries capsaicin and carotenoid over a large evening rice portion at negligible energy cost. 1 katori
1.5 cup 1.5 katori
2 cup 2 katori
2.5 cup 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 63g84g105g  |  F: 7g9g11g
B Kashmiri Ver Chetin with BhaatSpice Cake Relish A pounded spice cake relish beside plain rice, delivering flavour without any fat or thickening agent. 1.5 cup 2 cup 2.5 cup ~415 kcal~555 kcal~690 kcal
P: 24g33g42g  |  C: 64g85g106g  |  F: 7g9g11g
Daily Total (approx.)
~2000kcal
~105gProtein
~340gCarbs
~20gFat

Performance Integration: This extreme high-carb cycle is designed for multi-event tournament days (e.g., wrestling, BJJ, CrossFit competitions) where athletes compete multiple times in a 12-hour window. The complete removal of dietary fat and fiber prevents blood from pooling in the gastrointestinal tract, ensuring maximal oxygen delivery to the kinetic chain.

Nutraceutical Support: Supplementation with an intra-workout carbohydrate powder (Cluster Dextrin or Highly Branched Cyclic Dextrin) mixed with Essential Amino Acids (EAAs) and Sodium/Potassium is mandatory between bouts to prevent catabolism.

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. High-carb protocols cause rapid fluctuations in insulin and body weight (via water retention). NOT INTENDED FOR DIABETIC PATIENTS. Always consult your sports physician, registered dietitian, or principal investigator before executing aggressive macro-cycling.