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 Sindhi Amil Dodo with CurdMillet Griddle Bread A thick pearl millet bread with curd, giving magnesium and casein in a genuinely sustaining morning portion. 1 Dodo 2 Dodo 2 Dodo ~370 kcal~495 kcal~620 kcal
P: 23g31g39g  |  C: 56g75g94g  |  F: 6g8g10g
B Sindhi Amil Bhugal Bhaji with BreadDry Cooked Greens Greens cooked down dry with bread alongside, so the vegetable adds folate without diluting the starch load. 1 katori
3 Slice 1.5 katori
4 Slice 2 katori
5 Slice 		~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 Sindhi Amil Tairi with PapadJaggery Rice Plate Rice cooked with jaggery gives fast and slow carbohydrate together in the same spoonful. 1.5 cup 2 cup 2.5 cup ~480 kcal~645 kcal~795 kcal
P: 30g40g50g  |  C: 72g96g120g  |  F: 8g11g13g
B Sindhi Amil Chola Dal Bhaji with RiceSplit Gram Midday Split bengal gram has a low glycaemic index, moderating the response to the large rice portion beside it. 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 Sindhi Amil Khirni with CardamomThin Rice Pudding Thinner than a standard kheer, so it empties from the stomach faster and suits the pre-session window. 1 katori 1.5 katori 2 katori ~230 kcal~300 kcal~370 kcal
P: 14g19g23g  |  C: 34g45g56g  |  F: 4g5g6g
B Sindhi Amil Mithi Roti with GudSweet Filled Bread Jaggery sealed inside wheat, giving unrefined sugar with its iron intact alongside the grain starch. 1 Roti 2 Roti 2 Roti ~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 Sindhi Amil Bhugo Chawaru with KachumberBrowned Rice Evening Rice browned before cooking develops a nutty depth without needing any gravy to carry it. 1.5 cup
3 tbsp 2 cup
4 tbsp 2.5 cup
4 tbsp 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 63g84g105g  |  F: 7g9g11g
B Sindhi Amil Sevaiyan with MilkFine Wheat Strand Very fine wheat strands cook in minutes and digest quickly, suiting a late evening refuel after training. 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.