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 Ahir Bajra Ghat with ChaasCoarse Millet Mash Coarsely mashed millet holds its bran through cooking, and the buttermilk returns live culture beside it. 1 bowl
1 glass 1.5 bowl
1 glass 2 bowl
1 glass 		~370 kcal~495 kcal~620 kcal
P: 23g31g39g  |  C: 56g75g94g  |  F: 6g8g10g
B Ahir Doodh Churma with GudCrushed Wheat Milk Crushed baked wheat in milk with jaggery, giving three energy sources in one pastoral morning bowl. 1 katori 1.5 katori 2 katori ~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 Ahir Kadhi with Bajra Roti and GudSoured Gram Millet A soured gram gravy over millet bread gives pulse protein and calcium without any fresh vegetable. 1 katori
2 Roti 1.5 katori
3 Roti 2 katori
4 Roti 		~480 kcal~645 kcal~795 kcal
P: 30g40g50g  |  C: 72g96g120g  |  F: 8g11g13g
B Ahir Moth Bajra Khichda with DahiDrought Pulse Mash Moth is drought tolerant and unusually high in protein, mashed with millet for a herder's working midday. 1 bowl
3 tbsp 1.5 bowl
4 tbsp 2 bowl
4 tbsp 		~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 Ahir Ghee Shakkar with RotiThree Ingredient Bite Wheat, ghee and sugar alone, which makes this the most reliable portion when nothing else is prepared. 1 Roti 2 Roti 2 Roti ~230 kcal~300 kcal~370 kcal
P: 14g19g23g  |  C: 34g45g56g  |  F: 4g5g6g
B Ahir Lassi with Makhan MalaiWhole Fat Dairy Unskimmed churned dairy returns fluid, sugar and fat together, which suits a long day of physical work. 1 glass 1.5 glass 2 glass ~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 Ahir Gehun ki Ghat with GudCracked Wheat Evening Cracked wheat keeps its bran, so this evening bowl carries fibre that a semolina equivalent would not. 1 bowl 1.5 bowl 2 bowl ~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 63g84g105g  |  F: 7g9g11g
B Ahir Malpua with SaunfFried Batter Close A fried milk and wheat batter, the fastest evening glycogen route in the pastoral repertoire. 2 Piece 3 Piece 3 Piece ~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.