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 Aloo Methi Kulcha with ChaasBitter Leaf Bread Fenugreek leaf galactomannan slows the wheat starch and adds iron the plain bread would not carry. 1 Paratha 2 Paratha 2 Paratha
4 tbsp Curd 		~380 kcal~495 kcal~625 kcal
P: 21g28g35g  |  C: 56g73g92g  |  F: 8g10g13g
B Suji Toast with Coriander ChutneySemolina Griddle Slice A quick griddled semolina slice giving a light savoury start with almost no added fat. 2 Slice 3 Slice 4 Slice ~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 Tinda Kofta with Bajra RotiApple Gourd Plate Apple gourd is largely water, keeping a full everyday plate at a moderate energy figure. 1 katori
2 Roti 1.5 katori
3 Roti 2 katori
3 Roti 		~480 kcal~640 kcal~800 kcal
P: 31g41g51g  |  C: 64g85g106g  |  F: 11g15g19g
B Doodhi Chana Dal with Jowar BhakriGourd Pulse Pairing Bottle gourd carries the pulse, so the plate holds volume and protein without heaviness. 1 katori
2 Bhakri 1.5 katori
3 Bhakri 2 katori
3 Bhakri 		~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 Bhuna Chana Chaat with OnionRoasted Gram Bowl Dry roasted gram gives around nine grams of pulse protein in a portion that needs no cooking. 1 small bowl 1 bowl 1.5 bowl ~225 kcal~295 kcal~370 kcal
P: 14g19g24g  |  C: 26g35g44g  |  F: 7g9g11g
B Nimbu Pani with Black SaltCitrus Fluid Break Citrus with a little salt returns fluid and ascorbate at effectively no energy cost. 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 Moong Dal with Makki RotiLeaf Pulse Evening Spinach folate with green gram protein, on a mixed flour bread that spreads the starch release. 1 katori
2 Roti 1.5 katori
2 Roti 2 katori
3 Roti 		~415 kcal~550 kcal~685 kcal
P: 33g44g55g  |  C: 48g64g80g  |  F: 10g13g16g
B Gajar Matar Sabzi with PhulkaWinter Root Pea Carrot carotenoid with green pea protein, a straightforward everyday evening at modest energy. 1 katori
2 Phulka 1.5 katori
3 Phulka 2 katori
3 Phulka 		~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.