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 sports maintenance protocol establishes a baseline metabolic equilibrium. Carbohydrates, proteins, and fats are perfectly balanced to sustain current lean mass, optimize off-season recovery, and prevent adipose tissue accumulation.  |  Hydration: Consume 3–5 litres of fluid daily. Maintenance phases require consistent hydration to support continuous cellular turnover, toxin clearance, and joint lubrication.  |  Fats: Essential for establishing a healthy hormonal baseline. Utilize a mix of saturated, monounsaturated, and polyunsaturated fats to support joint health and cognitive function.
🌅 Meal 1 — Morning Homeostasis & Cortisol Regulation 7:00 – 8:30 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Sabudana Upma with PeanutBalanced Start Tapioca pearls tossed with roasted peanut, curry leaf and green chilli. 1 cup Upma 1.5 cups Upma 2 cups Upma
1 Banana 		~370 kcal~500 kcal~625 kcal
P: 25g32g40g  |  C: 50g68g85g  |  F: 8g11g14g
B Wholegrain Toast with Egg & TomatoSimple Start Wholegrain toast with a poached egg, grilled tomato and cracked pepper. 2 slices
2 Eggs 3 slices
2 Eggs 3 slices
3 Eggs 		~380 kcal~505 kcal~630 kcal
P: 20g27g34g  |  C: 55g72g90g  |  F: 9g12g15g
☀️ Meal 2 — Mid-Day Amino Pool Replenishment 12:30 – 2:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Mixed Dal with Rice & Seasonal SabziEveryday Anchor Mixed dal with steamed rice and whatever vegetable is in season, cooked simply. 1 cup Dal
½ cup Rice
1 cup Sabzi 1.5 cups Dal
¾ cup Rice
1.5 cups Sabzi 2 cups Dal
1 cup Rice
2 cups Sabzi 		~485 kcal~645 kcal~805 kcal
P: 28g37g46g  |  C: 68g90g113g  |  F: 11g15g19g
B Grilled Chicken Wrap with SaladPortable Midday Grilled chicken and salad in a wholewheat wrap with a yoghurt-mint dressing. 1 Wrap 1.5 Wraps 2 Wraps
1 bowl Salad 		~485 kcal~645 kcal~810 kcal
P: 26g35g44g  |  C: 70g93g116g  |  F: 11g15g19g
⚡ Meal 3 — Afternoon Energy Stabilization 4:30 – 5:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Seasonal Fruit with CurdSimple Snack Whatever fruit is in season, cubed and taken with a spoon of curd. 1 bowl Fruit
100g Curd 1.5 bowls Fruit
140g Curd 2 bowls Fruit
180g Curd 		~225 kcal~295 kcal~370 kcal
P: 11g14g18g  |  C: 30g40g50g  |  F: 7g9g11g
B Masala Chai with Roasted ChanaAfternoon Break Lightly sweetened masala chai taken with dry-roasted Bengal gram. 1 cup Chai
25g Chana 1 cup Chai
35g Chana 1 cup Chai
45g Chana 		~225 kcal~295 kcal~370 kcal
P: 12g16g20g  |  C: 28g38g48g  |  F: 7g9g11g
🌙 Meal 4 — Nocturnal Autophagy & Repair 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Fish Curry with Rice & GreensEvening Anchor Firm fish in a light tamarind curry with steamed rice and sautéed greens. 120g Fish
½ cup Rice 160g Fish
¾ cup Rice 200g Fish
1 cup Rice 		~420 kcal~555 kcal~695 kcal
P: 30g40g50g  |  C: 52g70g88g  |  F: 10g13g16g
B Vegetable Soup with Multigrain RotiLight Close Seasonal vegetables simmered into a light soup, served with a multigrain roti. 2 cups Soup
1 Roti 2.5 cups Soup
1 Roti 3 cups Soup
2 Roti 		~420 kcal~555 kcal~690 kcal
P: 28g37g47g  |  C: 54g72g90g  |  F: 10g13g16g
Daily Total (approx.)
~2000kcal
~150gProtein
~200gCarbs
~65gFat

Performance Integration: This protocol establishes a baseline metabolic equilibrium. Carbohydrates, proteins, and fats are perfectly balanced to maintain current lean mass while preventing adipose tissue accumulation. Ideal for off-season preservation or active recovery blocks.

Nutraceutical Support: Supplementation with a high-quality multivitamin, Omega-3s, and Vitamin D3 is recommended to support joint health, immune function, and overall physiological balance during maintenance phases.

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. Always consult your sports physician, registered dietitian, or principal investigator before executing structured macro-cycling programs.