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 off-season maintenance protocol focuses on clearing Reactive Oxygen Species (ROS) and metabolic byproducts. It heavily utilizes foods rich in antioxidants (anthocyanins, chlorophyll), phytonutrients, and natural liver-supporting enzymes to facilitate deep cellular detoxification.  |  Hydration: Consume 4–6 litres of fluid. Emphasize green tea, lemon water, and antioxidant-rich fluids to flush out renal and hepatic pathways effectively.  |  Fats: Keep fats strictly functional. Focus on ALA, EPA, and DHA sources to actively reduce systemic inflammation while avoiding heavy saturated fats.
🌅 Meal 1 — Morning Liver Support & Amino Flush 7:00 – 8:30 AM
# Meal Option & Ingredients Quantity Macros & Calories
A Rava Dosa with Onion ChutneyProtein Start Thin lacy semolina dosa griddled crisp, served with an onion chutney. 2 Rava Dosa
3 tbsp Chutney 3 Rava Dosa
4 tbsp Chutney 4 Rava Dosa
4 tbsp Chutney 		~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Fruit Smoothie with Oats & MilkBlended Start Seasonal fruit blended with oats and milk into a filling morning drink. 1 glass Smoothie 1.5 glasses Smoothie 2 glasses Smoothie ~375 kcal~505 kcal~630 kcal
P: 22g29g36g  |  C: 54g72g90g  |  F: 8g11g14g
☀️ Meal 2 — Mid-Day Antioxidant & Protein Sustenance 12:30 – 2:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Tawa Pulao with Cucumber SaladSpiced Anchor Rice tossed on the griddle with pav bhaji masala and vegetables, served with cucumber salad. 1.5 cups Tawa Pulao 2 cups Tawa Pulao 2.5 cups Tawa Pulao ~485 kcal~645 kcal~810 kcal
P: 24g32g40g  |  C: 72g96g120g  |  F: 11g15g19g
B Kadhi Chawal with BhindiPlant Protein Gram-flour kadhi on curd with steamed rice and dry okra. 1 cup Kadhi
½ cup Rice 1.5 cups Kadhi
¾ cup Rice 2 cups Kadhi
1 cup Rice 		~485 kcal~645 kcal~805 kcal
P: 30g40g50g  |  C: 64g85g106g  |  F: 12g16g20g
⚡ Meal 3 — Pre/Post-Activity Cellular Defense 4:30 – 5:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Sprouts Chaat with LemonRaw Snack Mixed sprouts with onion, tomato, coriander and lemon. 1 cup Chaat 1.5 cups Chaat 2 cups Chaat ~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Lemon Tea with Roasted AlmondAfternoon Break Lemon tea taken with dry-roasted almonds. 1 cup Tea
15g Almond 1 cup Tea
20g Almond 1.5 cups Tea
25g Almond 		~220 kcal~290 kcal~360 kcal
P: 9g12g15g  |  C: 32g42g52g  |  F: 6g8g10g
🌙 Meal 4 — Nocturnal Detoxification & Repair 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Mutton Curry with Rice & SaladEvening Anchor Mutton on the bone slow-cooked with onion and whole spices, served with rice. 110g Mutton
½ cup Rice 145g Mutton
¾ cup Rice 180g Mutton
1 cup Rice 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Tomato Shorba with RotiLight Close Tomato simmered with garlic and pepper into a thin shorba, served with roti. 2 cups Shorba
1 Roti 2.5 cups Shorba
1 Roti 3 cups Shorba
2 Roti 		~410 kcal~545 kcal~680 kcal
P: 32g42g52g  |  C: 50g67g84g  |  F: 9g12g15g
Daily Total (approx.)
~2000kcal
~155gProtein
~215gCarbs
~60gFat

Performance Integration: This maintenance plan is targeted at clearing reactive oxygen species (ROS) and metabolic byproducts post-competition or after peaking phases. It utilizes highly specific functional foods (like Tart Cherry, Amla, and Purple Cabbage) to manage oxidative stress and facilitate deep cellular detoxification while maintaining lean mass.

Nutraceutical Support: Supplementation with a robust antioxidant matrix (Vitamin C, E, Selenium) and Liver Support agents (Milk Thistle/NAC) can further assist the hepatic pathways during this active detox block.

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.