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 Low-Carb/Fat-Adaptation phase forces the body to utilize oxidized lipids for fuel, increasing metabolic flexibility. Keep carbohydrate intake strictly from fibrous vegetables to maintain insulin sensitivity.  |  Hydration: Consume 4–6 litres of fluid. Low-carb phases deplete water. Supplement with sodium, potassium, and magnesium to prevent cramping and maintain neural drive.  |  Fats: Prioritize high-quality fats (Ghee, Coconut Oil, Olive Oil, Eggs) as they are now your primary energy substrate. Dietary cholesterol is critical for androgen synthesis.
🌅 Meal 1 — Morning Metabolic Activation 7:00 – 8:30 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Thepla with Jaggery & CurdRegional Start Wholewheat thepla taken with a small piece of jaggery and low-fat curd, oil kept minimal. 3 Thepla
½ cup Curd 4 Thepla
¾ cup Curd 5 Thepla
1 cup Curd 		~370 kcal~495 kcal~620 kcal
P: 23g31g39g  |  NC: 56g75g94g  |  F: 6g8g10g
B Congee with Sweetcorn & Spring OnionSoft Carbohydrate Rice cooked down into a soft congee with sweetcorn and spring onion, easy on the gut pre-session. 2 cups Congee 2.5 cups Congee 3 cups Congee ~365 kcal~490 kcal~620 kcal
P: 21g29g37g  |  NC: 57g76g95g  |  F: 6g8g10g
☀️ Meal 2 — Mid-Day Anabolic Maintenance 12:30 – 2:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Puttu with Kadala CurrySteamed Cylinder Steamed rice-flour puttu served with black chickpea kadala curry, coconut kept light. 1.5 cups Puttu
1 cup Kadala 2 cups Puttu
1.5 cups Kadala 2.5 cups Puttu
2 cups Kadala 		~480 kcal~645 kcal~795 kcal
P: 30g40g50g  |  NC: 72g96g120g  |  F: 8g11g13g
B Soba Noodles with Edamame & SesameBuckwheat Anchor Cold soba tossed with edamame, cucumber and a light sesame-soy dressing. 1.5 cups Soba 2 cups Soba 2.5 cups Soba ~475 kcal~640 kcal~795 kcal
P: 28g38g48g  |  NC: 73g97g121g  |  F: 8g11g13g
⚡ Meal 3 — Fat-Fueled Pre-Training 4:30 – 5:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Roasted Sweetcorn with Lime & ChilliWhole Grain Snack Corn on the cob roasted over flame and rubbed with lime and chilli salt. 1 Corn Cob 1.5 Corn Cobs
1 glass Milk 2 Corn Cobs
1 glass Milk 		~230 kcal~300 kcal~370 kcal
P: 14g19g23g  |  NC: 34g45g56g  |  F: 4g5g6g
B Sattu Sharbat with JaggeryLiquid Fuel Roasted gram sattu whisked into water with jaggery and lemon, a traditional pre-session drink. 1 glass Sattu 1.5 glasses Sattu 2 glasses Sattu ~225 kcal~295 kcal~365 kcal
P: 12g17g21g  |  NC: 35g46g57g  |  F: 4g5g6g
🌙 Meal 4 — Nocturnal Tissue Repair 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Khichdi with Vegetables & PapadEvening Refuel Rice and moong dal khichdi cooked soft with vegetables, served with a roasted papad. 2 cups Khichdi
1 Papad 2.5 cups Khichdi
1 Papad 3 cups Khichdi
2 Papad 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  NC: 63g84g105g  |  F: 7g9g11g
B Fruit Custard with Skimmed MilkLight Close Mixed fruit folded through a thin custard made with skimmed milk. 1.5 cups Custard 2 cups Custard 2.5 cups Custard ~415 kcal~555 kcal~690 kcal
P: 24g33g42g  |  NC: 64g85g106g  |  F: 7g9g11g
Daily Total (approx.)
~2000kcal
~145gProtein
~45gNet Carbs
~135gFat

Performance Integration: This Low-Carb cycle is designed for the "Cutting" or "Fat Adaptation" phase of athletic periodization (e.g., preparing for a weight-class weigh-in or base-building off-season). Expect a temporary drop in explosive power (due to glycogen depletion) while overall metabolic flexibility and lipid oxidation rates improve.

Nutraceutical Support: Supplementation with exogenous electrolytes, Omega-3 fatty acids, and L-Carnitine is highly recommended to sustain neural drive and mitochondrial function during carbohydrate restriction.

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

EXTENSIVE DISCLAIMER: This is a professional sports nutrition blueprint for fat adaptation, NOT a standard medical diet. Prolonged severe carbohydrate restriction can alter thyroid output and elevate cortisol levels. Always consult your sports physician, registered dietitian, or principal investigator before executing aggressive macro-cycling.