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 Bhotiya Phaphar Roti with Butter TeaBuckwheat Hill Bread Buckwheat carries rutin and complete protein, unusual for a staple at this altitude, with salt tea beside it. 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 Bhotiya Jau Sattu with GudRoasted Barley Flour Roasted barley needs no cooking and carries beta-glucan, which is why it travels at altitude. 1 glass 1.5 glass 2 glass ~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 Bhotiya Ogal Halwa with NutBuckwheat Sweet Mash Buckwheat flour cooked in ghee and jaggery, giving dense energy where the cold raises requirement sharply. 1 katori 1.5 katori 2 katori ~480 kcal~645 kcal~795 kcal
P: 30g40g50g  |  C: 72g96g120g  |  F: 8g11g13g
B Bhotiya Chuwa Bhaat with DalAmaranth Grain Plate Amaranth grain carries lysine and calcium that no true cereal supplies, paired here with a pulse. 1.5 cup
1 katori 2 cup
1 katori 2.5 cup
1.5 katori 		~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 Bhotiya Chhurpi with Barley BreadHard Cured Cheese Hard-cured cheese keeps for months without refrigeration and carries dense casein for its weight. 30 g
1 Piece 40 g
2 Piece 50 g
2 Piece 		~230 kcal~300 kcal~370 kcal
P: 14g19g23g  |  C: 34g45g56g  |  F: 4g5g6g
B Bhotiya Namkeen Chai with TsampaSalt Tea Barley Salt tea returns sodium, and the roasted barley folded in makes it a feed rather than a drink. 1 cup 1.5 cup 2 cup ~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 Bhotiya Jau ki Roti with RajmaBarley Bean Evening Barley beta-glucan with kidney bean fibre gives an unusually slow evening release for a high altitude diet. 2 Roti
1 katori 3 Roti
1 katori 4 Roti
1.5 katori 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 63g84g105g  |  F: 7g9g11g
B Bhotiya Chuwa Kheer with GudAmaranth Milk Close Popped amaranth in milk with jaggery, giving calcium from three sources in one evening portion. 1 katori 1.5 katori 2 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.