Sports Nutrition
TrainersEye · MMSx Authority
◈ Performance ◆ Clinical Guidelines ◎ Athlete Portal
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Instructions: Select ONE option per meal. This protocol is specifically engineered for rest days or post-competition windows. It focuses on flushing lactic acid, reducing Delayed Onset Muscle Soreness (DOMS), and repairing micro-tears using high-antioxidant and alkalizing food profiles.  |  Hydration: Consume 5–6 litres of fluid to flush metabolic waste (edema) associated with severe muscle damage. Use natural diuretics like celery or asparagus.  |  Fats: Rely on anti-inflammatory fats (Omega-3s, walnuts, flax) to mitigate systemic inflammation and down-regulate the sympathetic nervous system.
🌅 Meal 1 — Morning Tissue Repair 7:00 – 8:30 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Arepa with Black Bean & PlantainLatin Start Maize arepa split and filled with stewed black bean and sweet fried plantain. 1 Arepa 2 Arepas 2 Arepas
1 Banana 		~370 kcal~495 kcal~620 kcal
P: 23g31g39g  |  C: 56g75g94g  |  F: 6g8g10g
B Millet Porridge with Jaggery & RaisinSlow Carbohydrate Foxtail millet cooked soft in skimmed milk with jaggery and raisin, fat kept minimal. 1.5 cups Porridge 2 cups Porridge 2.5 cups Porridge ~365 kcal~490 kcal~620 kcal
P: 21g29g37g  |  C: 57g76g95g  |  F: 6g8g10g
☀️ Meal 2 — Systemic Lactic Flush 12:30 – 2:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Bibimbap-Free Rice Bowl with Kimchi & EggFermented Anchor Steamed rice topped with kimchi, wilted spinach, beansprout and a single fried egg. 1.5 cups Bowl 2 cups Bowl 2.5 cups Bowl ~480 kcal~645 kcal~795 kcal
P: 30g40g50g  |  C: 72g96g120g  |  F: 8g11g13g
B Tortilla Wrap with Refried Bean & SalsaHandheld Carbohydrate Soft wheat tortilla rolled with refried beans, salsa and shredded lettuce. 2 Wraps 3 Wraps 4 Wraps ~475 kcal~640 kcal~795 kcal
P: 28g38g48g  |  C: 73g97g121g  |  F: 8g11g13g
⚡ Meal 3 — DOMS Reduction Booster 4:30 – 5:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Gur Chana with Warm MilkTraditional Fuel Jaggery and roasted gram taken together with warm milk, a long-standing Indian training snack. 30g Gur Chana
1 glass Milk 40g Gur Chana
1 glass Milk 50g Gur Chana
1.5 glasses Milk 		~230 kcal~300 kcal~370 kcal
P: 14g19g23g  |  C: 34g45g56g  |  F: 4g5g6g
B Watermelon & Muskmelon Plate with MintFluid & Fructose Chilled melon cubes with mint and lime, replacing fluid and fructose after a hot session. 2 cups Melon 2.5 cups Melon 3 cups Melon
1 glass Milk 		~225 kcal~295 kcal~365 kcal
P: 12g17g21g  |  C: 35g46g57g  |  F: 4g5g6g
🌙 Meal 4 — Nocturnal Alkalinity & Rest 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Chicken Pulao with Cucumber RaitaEvening Refuel Chicken cooked into basmati with whole spices, oil kept low, served with cucumber raita. 1.5 cups Pulao
½ cup Raita 2 cups Pulao
¾ cup Raita 2.5 cups Pulao
1 cup Raita 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 63g84g105g  |  F: 7g9g11g
B Sabudana Kheer with CardamomLight Close Tapioca pearls simmered in skimmed milk with cardamom and a little sugar, no ghee. 1.5 cups Kheer 2 cups Kheer 2.5 cups Kheer ~415 kcal~555 kcal~690 kcal
P: 24g33g42g  |  C: 64g85g106g  |  F: 7g9g11g
Daily Total (approx.)
~2000kcal
~110gProtein
~220gCarbs
~75gFat

Performance Integration: This active recovery cycle is designed for post-competition days or scheduled rest microcycles. The goal is NOT glycogen supercompensation, but rather the clearance of systemic inflammation, reduction of cortisol, and facilitation of deep parasympathetic recovery. Do not skip the hydration protocols.

Nutraceutical Support: Supplementation with highly purified Omega-3s, Curcumin (with piperine), and ZMA (Zinc, Magnesium, Vitamin B6) before sleep is critical to maximize the physiological remodeling window.

Sports Protocol engineered to elite biomechanical and metabolic standards by MMSx Authority.

EXTENSIVE DISCLAIMER: This is a professional sports nutrition blueprint for athletic recovery, NOT a standard medical diet. Always consult your sports physician, registered dietitian, or principal investigator before executing macro-cycling.