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 Anda Masala Bhurji with Seeded ToastSpiced Egg Scramble Whole egg supplies choline and the fat-soluble vitamins a grain-led breakfast would otherwise miss. 2 Egg
2 Slice 3 Egg
2 Slice 3 Egg
3 Slice 		~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Uble Ande with Fruit SaladBoiled Egg Fruit Complete protein with fruit ascorbate, the simplest balanced start available with no cooking skill. 2 Egg 3 Egg 3 Egg ~375 kcal~505 kcal~630 kcal
P: 22g29g36g  |  C: 54g72g90g  |  F: 8g11g14g
☀️ Meal 2 — Mid-Day Amino Pool Replenishment 12:30 – 2:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Anda Curry with Jeera BhaatEgg Gravy Rice Egg in a thin onion tomato gravy gives complete protein over a straightforward rice portion. 2 Egg
1 cup 3 Egg
1.5 cup 3 Egg
1.5 cup 		~485 kcal~645 kcal~810 kcal
P: 24g32g40g  |  C: 72g96g120g  |  F: 11g15g19g
B Chicken Sukha with Bajra RotiDry Cooked Poultry Cooked dry so the fat is measured rather than absorbed, with millet bread for the slow starch. 1 katori
2 Roti 1.5 katori
3 Roti 2 katori
3 Roti 		~485 kcal~645 kcal~805 kcal
P: 30g40g50g  |  C: 64g85g106g  |  F: 12g16g20g
⚡ Meal 3 — Afternoon Energy Stabilization 4:30 – 5:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Bhuna Chana Aur Kheera SaladGram Cucumber Bowl Roasted gram with cucumber gives pulse protein and water volume at a very low energy figure. 1 small bowl 1 bowl 1.5 bowl ~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Nimbu Shikanji with SanchalCitrus Salt Break Citrus with black salt returns fluid, ascorbate and a small sodium fraction in the afternoon. 1 glass 1 glass 1.5 glass ~220 kcal~290 kcal~360 kcal
P: 9g12g15g  |  C: 32g42g52g  |  F: 6g8g10g
🌙 Meal 4 — Nocturnal Autophagy & Repair 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Tawa Machhi with Phulka Aur SaladGriddle Cooked Fish Cooked flat on a griddle rather than submerged, so the omega-3 arrives without absorbed fat. 130 g
2 Phulka 160 g
3 Phulka 200 g
3 Phulka 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Keema Matar with Multigrain RotiMince Pea Evening Green pea adds plant protein to the mince, so the plate is not animal protein stacked alone. 1 katori
2 Roti 1.5 katori
3 Roti 2 katori
3 Roti 		~410 kcal~545 kcal~680 kcal
P: 32g42g52g  |  C: 50g67g84g  |  F: 9g12g15g
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.