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 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 Lohri Til Gachak with DoodhSesame Winter Slab Sesame with jaggery gives calcium and iron in the concentrated form this winter festival is built around. 2 Piece 3 Piece 4 Piece ~370 kcal~495 kcal~620 kcal
P: 23g31g39g  |  C: 56g75g94g  |  F: 6g8g10g
B Lohri Moongfali Chikki with ChaiGroundnut Jaggery Bar Groundnut fat slows the jaggery sugar, so the portion holds through a cold morning rather than spiking. 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 Lohri Gur Wale Chawal with NutJaggery Rice Plate Unrefined jaggery over rice keeps the iron and potassium that white sugar would have lost in refining. 1.5 cup 2 cup 2.5 cup ~480 kcal~645 kcal~795 kcal
P: 30g40g50g  |  C: 72g96g120g  |  F: 8g11g13g
B Lohri Palak Paneer with Missi RotiLeaf Cheese Bread Spinach non-haem iron with cheese casein, over a bread whose gram flour lifts its protein by a third. 1 katori
2 Roti 1.5 katori
3 Roti 2 katori
4 Roti 		~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 Lohri Popcorn with JaggeryPuffed Maize Snack Puffed maize gives volume at very low energy, and the jaggery supplies the rapid fraction beside it. 25 g 40 g 50 g ~230 kcal~300 kcal~370 kcal
P: 14g19g23g  |  C: 34g45g56g  |  F: 4g5g6g
B Lohri Phuliya with Warm MilkPuffed Grain Break Puffed grain in warm milk is the lightest available option when the next meal is close behind it. 1 bowl 1.5 bowl 2 bowl ~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 Lohri Makhani Dal with KulchaWhole Urad Evening Whole black gram cooked long gives dense complete protein appropriate for an evening recovery feed. 1 katori
1 Kulcha 1.5 katori
2 Kulcha 2 katori
2 Kulcha 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 63g84g105g  |  F: 7g9g11g
B Lohri Atte ka Seera with NutWheat Ghee Close Roasted wholemeal in ghee and jaggery, placed where glycogen replacement is the entire point of the portion. 1 katori 1 katori 1.5 katori ~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.