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 Bajra Dalia with Milk and GudMillet Morning Bowl Cracked millet keeps its bran, so the morning bowl carries fibre and magnesium alongside the starch. 1 bowl 1.5 bowl 2 bowl ~370 kcal~500 kcal~625 kcal
P: 25g32g40g  |  C: 50g68g85g  |  F: 8g11g14g
B Moong Dal Muthiya with Green ChutneySteamed Pulse Cake Steamed rather than fried, so the pulse protein arrives with no cooking fat at breakfast. 3 Piece 4 Piece 5 Piece ~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 Gawar Aloo Sukhi Sabzi with RotlaCluster Bean Plate Cluster bean gum is a soluble fibre with a documented effect on the glucose and lipid response. 1 katori
2 Roti 1.5 katori
3 Roti 2 katori
3 Roti 		~485 kcal~645 kcal~805 kcal
P: 28g37g46g  |  C: 68g90g113g  |  F: 11g15g19g
B Moth Usal with Jowar RotlaDrought Pulse Plate Moth is unusually high in protein for a pulse and completes the amino profile of the grain. 1 katori
1 cup 1.5 katori
1.5 cup 2 katori
1.5 cup 		~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 Gud Til Chikki with ChaasSesame Calcium Bite Sesame is among the densest plant calcium sources and jaggery carries the iron it lacks. 1 Piece 1 Piece 2 Piece ~225 kcal~295 kcal~370 kcal
P: 11g14g18g  |  C: 30g40g50g  |  F: 7g9g11g
B Chaas with Ajwain and MintButtermilk Digestive Thin buttermilk with carom eases the gas load that a pulse-heavy everyday diet reliably produces. 1 glass 1.5 glass 2 glass ~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 Kair Ki Sabzi with Missi RotiDesert Berry Plate Dried caper berry carries very high insoluble fibre, and gram flour lifts the bread's protein. 1 katori
2 Roti 1.5 katori
3 Roti 2 katori
3 Roti 		~420 kcal~555 kcal~695 kcal
P: 30g40g50g  |  C: 52g70g88g  |  F: 10g13g16g
B Mangodi Ki Kadhi with BhaatMoong Dumpling Rice Sun-dried moong dumplings hold their pulse protein through storage, which is why they exist. 1 katori
1 cup 1.5 katori
1.5 cup 2 katori
1.5 cup 		~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.