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 Adrak Wali Chai with Atta LadooGinger Tea Wheat Bite Ginger gingerol aids gastric emptying, and the wholemeal bite carries the morning energy. 1 cup
1 Piece 1 cup
2 Piece 1.5 cup
2 Piece 		~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Makki Ki Roti with Gud Aur GheeMaize Jaggery Morning Maize gives resistant starch, and unrefined jaggery keeps the iron that refining strips out. 2 Piece 3 Piece 3 Piece ~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 Bathua Ka Saag with Jowar RotlaWild Leaf Winter Plate Chenopodium leaf carries iron and calcium and is picked wild in this season rather than grown. 1 katori
2 Rotla 1.5 katori
2 Rotla 2 katori
3 Rotla 		~485 kcal~645 kcal~810 kcal
P: 24g32g40g  |  C: 72g96g120g  |  F: 11g15g19g
B Shalgam Gajar Ka Achari Sabzi with RotiPickled Root Plate Pickling spice gives depth without sugar, over two winter roots at a modest energy figure. 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 Moongfali Ki Patti with SonthGroundnut Jaggery Slab Groundnut fat with jaggery gives dense winter energy, and dry ginger warms in the same portion. 2 Piece 3 Piece 4 Piece ~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Haldi Wala Doodh with Kali MirchTurmeric Milk Break Curcumin absorbs only with fat and piperine present, both of which this preparation supplies. 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 Methi Matar Malai with PhulkaFenugreek Pea Cream Fenugreek bitterness against pea protein and a little cream, a winter plate at controlled energy. 1 katori
2 Phulka 1.5 katori
3 Phulka 2 katori
3 Phulka 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Urad Chane Ki Dal with Tandoori RotiTwin Pulse Evening Black gram and split bengal gram close the amino gaps either pulse would leave open 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.