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 maintenance protocol focuses on active recovery and long-term joint health. Carbohydrates, proteins, and fats are balanced to sustain current lean mass, optimize connective tissue repair, and support off-season or inter-camp performance.  |  Hydration: Consume 3–5 litres of fluid daily. Maintenance phases require consistent hydration to support continuous cellular turnover and lubricate synovial joints.  |  Fats: Essential for reducing systemic inflammation. Focus on fats high in Omega-3s and structural components like collagen to maintain tendon and ligament integrity.
🌅 Meal 1 — Morning Joint Lubrication & ATP Reset 7:00 – 8:30 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Muesli with Milk & Seasonal FruitCold Start Oat and seed muesli with milk and whatever fruit is in season. 40g Muesli
1 glass Milk 55g Muesli
1 glass Milk 70g Muesli
1.5 glasses Milk 		~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Vegetable Sandwich with CheesePortable Start Wholegrain sandwich with cucumber, tomato, lettuce and a slice of cheese. 1 Sandwich 1.5 Sandwiches 2 Sandwiches ~375 kcal~505 kcal~630 kcal
P: 22g29g36g  |  C: 54g72g90g  |  F: 8g11g14g
☀️ Meal 2 — Mid-Day Sustenance & Connective Tissue Repair 12:30 – 2:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Tehri with Boondi RaitaMidday Anchor Rice cooked with turmeric, peas and potato into a soft tehri, served with a light raita. 1.5 cups Tehri
½ cup Raita 2 cups Tehri
¾ cup Raita 2.5 cups Tehri
1 cup Raita 		~485 kcal~645 kcal~810 kcal
P: 24g32g40g  |  C: 72g96g120g  |  F: 11g15g19g
B Chole with Multigrain Roti & SaladLegume Anchor Chickpeas in a light tomato masala with multigrain roti and onion salad. 1 cup Chole
1 Roti 1.5 cups Chole
2 Roti 2 cups Chole
2 Roti 		~485 kcal~645 kcal~805 kcal
P: 30g40g50g  |  C: 64g85g106g  |  F: 12g16g20g
⚡ Meal 3 — Afternoon Energy & Anti-Inflammatory Surge 4:30 – 5:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Boiled Egg with FruitSimple Snack A boiled egg taken with seasonal fruit for a balanced afternoon break. 1 Egg
1 bowl Fruit 2 Eggs
1 bowl Fruit 2 Eggs
1.5 bowls Fruit 		~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Buttermilk with Roasted PeanutAfternoon Break Thin spiced buttermilk taken with dry-roasted peanuts. 1 glass
20g Peanut 1 glass
28g Peanut 1.5 glasses
36g Peanut 		~220 kcal~290 kcal~360 kcal
P: 9g12g15g  |  C: 32g42g52g  |  F: 6g8g10g
🌙 Meal 4 — Nocturnal Recovery & Cartilage Synthesis 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Paneer Bhurji with Roti & SaladEvening Anchor Paneer crumbled and cooked with onion and turmeric, served with roti and salad. 120g Paneer
1 Roti 160g Paneer
2 Roti 200g Paneer
2 Roti 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Khichdi with Curd & PapadLight Close Rice and moong dal khichdi cooked soft, served with curd and a roasted papad. 1.5 cups Khichdi
½ cup Curd 2 cups Khichdi
¾ cup Curd 2.5 cups Khichdi
1 cup Curd 		~410 kcal~545 kcal~680 kcal
P: 32g42g52g  |  C: 50g67g84g  |  F: 9g12g15g
Daily Total (approx.)
~2000kcal
~155gProtein
~210gCarbs
~60gFat

Performance Integration: This maintenance protocol focuses heavily on active recovery and long-term joint health. Carbohydrates, proteins, and fats are balanced to sustain current lean mass, optimize connective tissue repair (via collagen and Omega-3 precursors), and support off-season or inter-camp athletic performance.

Nutraceutical Support: Supplementation with a high-quality joint support matrix (Glucosamine/Chondroitin/MSM), Omega-3s, and Vitamin D3 is recommended to support joint lubrication and 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.