Sports Nutrition
TrainersEye · MMSx Authority
◈ Performance ◆ Clinical Guidelines ◎ Athlete Portal
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Instructions: Select ONE option per meal. This protocol is exclusively for combat sports, weightlifting, or bodybuilding weigh-in days. It utilizes a zero-residue (low fiber) approach to completely empty the gastrointestinal tract, combined with neural-protecting fats to maintain reflexes during severe acute dehydration.  |  Hydration: Follow your coach's strict water-tapering schedule. Utilize natural diuretics like dandelion root tea or black coffee early in the day.  |  Fats: MCT oil, Extra Virgin Olive Oil, and Ghee are critical to fuel the brain and central nervous system when carbohydrates and water are withheld.
🌅 Meal 1 — Morning Neural Activation & Diuresis 7:00 – 8:30 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Masala Egg White Bhurji with CheeseLean Start Egg whites cooked with onion greens, chilli and turmeric, finished with a little grated cheese. 4 Egg Whites
25g Cheese 6 Egg Whites
35g Cheese 8 Egg Whites
45g Cheese 		~385 kcal~505 kcal~630 kcal
P: 30g40g50g  |  NC: 23g30g38g  |  F: 19g25g31g
B Sprouted Moth & Peanut SaladRaw Legume Sprouted moth beans tossed raw with roasted peanut, onion, coriander and lemon. 1 cup Salad 1.5 cups Salad 2 cups Salad ~380 kcal~500 kcal~625 kcal
P: 28g38g48g  |  NC: 24g31g39g  |  F: 19g25g31g
☀️ Meal 2 — Low-Residue Anabolic Sustenance 12:30 – 2:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Chicken Kolhapuri with Cucumber SaladDry Masala Chicken cooked in a roasted coconut and chilli kolhapuri masala, served with a cucumber salad. 130g Chicken
1.5 cups Salad 170g Chicken
2 cups Salad 210g Chicken
2.5 cups Salad 		~475 kcal~635 kcal~800 kcal
P: 38g51g64g  |  NC: 29g38g48g  |  F: 23g31g39g
B Paneer Bhurji-Free Tofu Kheema with PeasPlant Mince Firm tofu crumbled and cooked dry with ginger, garam masala and a small portion of peas. 1 cup Tofu Kheema 1.5 cups Tofu Kheema 2 cups Tofu Kheema ~470 kcal~630 kcal~790 kcal
P: 36g49g61g  |  NC: 30g39g49g  |  F: 23g31g39g
⚡ Meal 3 — Fasted-State Amino Preservation 4:30 – 5:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Roasted Chana with Black SaltLegume Snack Dry-roasted Bengal gram tossed with black salt and pepper, portioned to keep carbohydrate contained. 30g Roasted Chana 40g Roasted Chana 50g Roasted Chana ~225 kcal~305 kcal~385 kcal
P: 18g24g30g  |  NC: 14g18g23g  |  F: 11g15g19g
B Sol Kadhi-Free Curd Lassi with PepperCultured Break Thin salted lassi whisked with roasted cumin and cracked pepper, no sugar or fruit. 1 glass Lassi 1.5 glasses Lassi 2 glasses Lassi
10g Almond 		~225 kcal~300 kcal~380 kcal
P: 16g22g28g  |  NC: 15g19g24g  |  F: 11g15g19g
🌙 Meal 4 — Gut-Emptying & Nocturnal Repair 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Grilled Pomfret with Sautéed SpinachEvening Marine Pomfret rubbed with chilli and lime, grilled and served with garlic-sautéed spinach. 130g Pomfret
1.5 cups Spinach 170g Pomfret
2 cups Spinach 210g Pomfret
2.5 cups Spinach 		~415 kcal~560 kcal~700 kcal
P: 34g45g56g  |  NC: 25g34g43g  |  F: 20g27g34g
B Mixed Vegetable Stew in Coconut MilkLight Close Low-carbohydrate vegetables simmered in thin coconut milk with black pepper and curry leaf. 2 cups Stew 2.5 cups Stew 3 cups Stew ~410 kcal~555 kcal~700 kcal
P: 32g43g54g  |  NC: 26g35g44g  |  F: 20g27g34g
Daily Total (approx.)
~2000kcal
~185gProtein
~25gNet Carbs
~128gFat

Performance Integration: This specialized protocol is designed EXCLUSIVELY for the 24-48 hours prior to a combat sports or weight-class weigh-in. It utilizes a "Low Residue" approach (zero fibrous vegetables) to empty the bowels of all physical weight, while aggressive fat intake protects the brain and central nervous system during severe dehydration.

Nutraceutical Support: Diuretics (even natural ones like dandelion root) and severe water restriction carry immense physiological risks. Only execute under the direct supervision of a combat sports nutritionist or medical physician.

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

EXTENSIVE DISCLAIMER: This is a highly aggressive, short-term professional sports nutrition blueprint for making weight. DO NOT run this protocol for more than 48 hours. It lacks essential micronutrients and fiber. NOT INTENDED FOR PATIENTS WITH KIDNEY OR LIVER DYSFUNCTION.