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 Methi Thepla with Chundo Aur DahiFenugreek Travel Bread Fenugreek galactomannan slows the wheat starch, and the bread keeps for two days unrefrigerated. 2 Piece 3 Piece 4 Piece ~370 kcal~500 kcal~625 kcal
P: 25g32g40g  |  C: 50g68g85g  |  F: 8g11g14g
B Vegetable Handvo with Green ChutneyFermented Batter Cake Overnight fermentation of rice and lentil batter lowers phytate, improving zinc and iron availability. 2 Slice 3 Slice 4 Slice ~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 Chole Ki Roti Roll with KachumberWrapped Chickpea Meal Chickpea rolled inside the bread gives cereal and pulse protein in one portable midday piece. 1 Roll 1 Roll 2 Roll ~485 kcal~645 kcal~805 kcal
P: 28g37g46g  |  C: 68g90g113g  |  F: 11g15g19g
B Soya Keema Roll with Pudina ChutneyTextured Protein Wrap Defatted soya granule carries a complete amino profile, the densest non-dairy protein available. 1 Roll 1 Roll 2 Roll ~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 Bhakhri Aur Athanu with ChaiThick Round Pickle A thick unleavened round with an oil-cured pickle, stable for days in a working tiffin box. 1 Piece 2 Piece 2 Piece ~225 kcal~295 kcal~370 kcal
P: 11g14g18g  |  C: 30g40g50g  |  F: 7g9g11g
B Roasted Makhana Aur Kaju with ChaiFox Nut Cashew Mix Fox nut gives volume and cashew the magnesium, in a portion that will not blunt the evening meal. 30 g 40 g 50 g ~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 Gobhi Ke Parathe with DahiCauliflower Filled Bread Cauliflower grated into the filling adds glucosinolates and lowers the flour per portion eaten. 1 Piece 2 Piece 2 Piece ~420 kcal~555 kcal~695 kcal
P: 30g40g50g  |  C: 52g70g88g  |  F: 10g13g16g
B Sukhi Moong Dal with Phulka Aur AcharDry Green Gram Green gram cooked dry rather than soupy, which travels and reheats without any texture loss. 1 katori
2 Phulka 1.5 katori
3 Phulka 2 katori
3 Phulka 		~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.