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 Kashmiri Girda with Noon ChaiDense Morning Bread A thick baked bread eaten with salt tea, which returns sodium alongside the morning starch load. 1 Piece
1 cup 2 Piece
1 cup 2 Piece
1.5 cup 		~370 kcal~495 kcal~620 kcal
P: 23g31g39g  |  C: 56g75g94g  |  F: 6g8g10g
B Kashmiri Czot with Butter and HoneySesame Topped Bread Sesame on the crust adds calcium and unsaturated fat to a bread otherwise dominated by refined starch. 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 Kashmiri Modur Pulao with SaffronSweet Rice Plate Sweetened rice with dried fruit and nut, giving fast and slow carbohydrate in a single midday portion. 1.5 cup 2 cup 2.5 cup ~480 kcal~645 kcal~795 kcal
P: 30g40g50g  |  C: 72g96g120g  |  F: 8g11g13g
B Kashmiri Rajma Gogji with Steamed RiceBean Turnip Pairing Kidney bean with turnip gives roughly eight grams of fibre, holding the afternoon curve flat under a large rice portion. 1 katori
1.5 cup 1.5 katori
2 cup 2 katori
2.5 cup 		~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 Kashmiri Roth with KahwaFestival Wheat Cake A sweetened wheat cake with green tea, whose catechin sits usefully alongside a concentrated sugar portion. 1 Piece 2 Piece 2 Piece ~230 kcal~300 kcal~370 kcal
P: 14g19g23g  |  C: 34g45g56g  |  F: 4g5g6g
B Kashmiri Sewaiyan with Dry FruitVermicelli Milk Sweet Fine wheat vermicelli in milk, digested quickly and therefore suited to the window straight after training. 1 katori 1 katori 1.5 katori ~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 Kashmiri Haakh Rice with CurdLeaf Rice Evening Collard greens beside a large rice portion, supplying the vitamin K and calcium the grain cannot. 1 katori
1.5 cup 1.5 katori
2 cup 2 katori
2.5 cup 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 63g84g105g  |  F: 7g9g11g
B Kashmiri Tehri with Turmeric RiceSpiced Yellow Grain Turmeric through rice delivers curcumin in the presence of the fat needed for it to absorb at all. 1.5 cup 2 cup 2.5 cup ~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.