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 Poha Vaghareli with Sev and LemonBeaten Rice Plate Beaten rice retains iron from the roller process, and the citrus converts it to an absorbable form. 1 bowl 1.5 bowl 2 bowl ~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Khakhra with Curd and ChundoThin Wholegrain Wafer A thin wholegrain wafer with curd gives fibre and casein at a very low fat figure. 3 Piece 4 Piece 5 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 Turia Patra Nu Shaak with BhakriRidge Gourd Plate Ridge gourd is high in water and potassium, giving volume at a modest everyday energy cost. 1 katori
2 Piece 1.5 katori
2 Piece 2 katori
3 Piece 		~485 kcal~645 kcal~810 kcal
P: 24g32g40g  |  C: 72g96g120g  |  F: 11g15g19g
B Kathol with Rotli and ChaasSprouted Pulse Plate Germination raises free amino acids and vitamin C, which improves the iron uptake from the pulse. 1 katori
3 Rotli 1.5 katori
4 Rotli 2 katori
4 Rotli 		~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 Khatta Dhokla with Sesame TemperingFermented Gram Cake Overnight fermentation lowers phytate, improving the zinc and iron availability from the batter. 3 Piece 4 Piece 5 Piece ~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Chaas with Roasted Jeera PowderCultured Milk Break Live buttermilk supports gut flora and returns fluid with almost no energy attached. 1 glass 1.5 glass 2 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 Kundru Nu Shaak with Jowar RotlaIvy Gourd Evening Ivy gourd is very low in energy and high in water, keeping the evening plate light but filling. 1 katori
2 Rotla 1.5 katori
2 Rotla 2 katori
3 Rotla 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Gujarati Tuvar Dal with RotliPigeon Pea Evening Pigeon pea beside rice completes an amino profile the grain alone would leave incomplete. 1 katori
1 cup 1.5 katori
1.5 cup 2 katori
1.5 cup 		~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.