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 Masala Bhaat with Kokum KadhiSpiced Rice Pot Kokum sours the gravy without tamarind sugar, and its acid lifts iron uptake from the grain. 1 cup
1 katori 1.5 cup
1 katori 1.5 cup
1.5 katori 		~380 kcal~495 kcal~625 kcal
P: 21g28g35g  |  C: 56g73g92g  |  F: 8g10g13g
B Dalia Pulao with VegetablesCracked Wheat Pot Cracked wheat keeps its bran, so this one-pot start carries fibre a rice version would not. 1 bowl 1.5 bowl 2 bowl ~375 kcal~505 kcal~630 kcal
P: 24g32g40g  |  C: 52g69g86g  |  F: 8g11g14g
☀️ Meal 2 — Mid-Day Amino Pool Replenishment 12:30 – 2:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Moong Dal Ki Tehri with KachumberPulse Rice Onepot Green gram cooked through the rice completes the amino profile without a separate dal. 1.5 cup
1 bowl 2 cup
1 bowl 2 cup
1.5 bowl 		~480 kcal~640 kcal~800 kcal
P: 31g41g51g  |  C: 64g85g106g  |  F: 11g15g19g
B Masoor Pulao with Burani RaitaLentil Rice Pot Red lentil folded through rice lowers the glycaemic figure of the plate below the grain alone. 1.5 cup
3 tbsp 2 cup
4 tbsp 2 cup
4 tbsp 		~480 kcal~640 kcal~800 kcal
P: 27g36g45g  |  C: 66g88g110g  |  F: 12g16g20g
⚡ Meal 3 — Afternoon Energy Stabilization 4:30 – 5:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Poha Chiwda with Kadi PattaFlattened Rice Mix Dry roasted beaten rice gives volume and a small iron fraction at a low afternoon energy cost. 30 g 40 g 50 g ~225 kcal~295 kcal~370 kcal
P: 14g19g24g  |  C: 26g35g44g  |  F: 7g9g11g
B Sattu Ki Lassi with Kala NamakGram Flour Dairy Roasted gram flour in churned dairy returns about twelve grams of protein in a single glass. 1 glass 1 glass 1.5 glass ~225 kcal~295 kcal~365 kcal
P: 10g13g16g  |  C: 30g40g50g  |  F: 7g9g11g
🌙 Meal 4 — Nocturnal Autophagy & Repair 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Palak Khichdi with Ghee Aur DahiLeaf Grain Onepot Spinach through the khichdi adds folate and iron without lengthening the cooking at all. 1 bowl 1.5 bowl 2 bowl ~415 kcal~550 kcal~685 kcal
P: 33g44g55g  |  C: 48g64g80g  |  F: 10g13g16g
B Varan Bhaat with Limbu Aur ToopPlain Pulse Rice A plain unspiced pulse and rice, chosen where the evening needs to sit as lightly as possible. 1 katori
1 cup 1.5 katori
1.5 cup 2 katori
1.5 cup 		~410 kcal~550 kcal~685 kcal
P: 29g39g49g  |  C: 53g71g89g  |  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.