Sports Nutrition
TrainersEye · MMSx Authority
◈ Performance ◆ Clinical Guidelines ◎ Athlete Portal
Language:
Daily Calories:
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 Garhwali Mandua Ladoo with MilkFinger Millet Bite Finger millet carries more calcium than any other cereal, which matters where dairy access is limited. 2 Piece 3 Piece 4 Piece ~370 kcal~495 kcal~620 kcal
P: 23g31g39g  |  C: 56g75g94g  |  F: 6g8g10g
B Kumaoni Singal with CurdRice Flour Ring A fried rice flour ring with curd, giving gluten-free starch alongside a live culture protein source. 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 Garhwali Jhoi with Steamed BhaatCurd Gram Gravy Soured curd thickened with gram flour supplies calcium and pulse protein over a large rice portion. 1 katori
1.5 cup 1.5 katori
2 cup 2 katori
2.5 cup 		~480 kcal~645 kcal~795 kcal
P: 30g40g50g  |  C: 72g96g120g  |  F: 8g11g13g
B Kumaoni Bhatt ki Dubke with RiceBlack Soybean Midday Hill black soybean is a complete protein, which no other pulse in this cuisine can claim on its own. 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 Garhwali Arsa with MilkRice Jaggery Sweet Rice flour and jaggery fried together, a festival sweet that is genuinely dense in available carbohydrate. 2 Piece 3 Piece 4 Piece ~230 kcal~300 kcal~370 kcal
P: 14g19g23g  |  C: 34g45g56g  |  F: 4g5g6g
B Kumaoni Bal Mithai with TeaRoasted Khoya Fudge Milk solids browned until dark, giving concentrated lactose and casein in a very small portion. 2 Piece 3 Piece 4 Piece ~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 Garhwali Kafuli with Jhangora BhaatLeaf Gravy Millet Spinach and fenugreek thickened with rice flour, served over barnyard millet for a lower glycaemic evening. 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 Kumaoni Ras Bhaat with GheeMixed Pulse Broth Several pulses cooked to a thin broth over rice, widening the amino profile beyond any single dal. 1 katori
1.5 cup 1.5 katori
2 cup 2 katori
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.