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 Sindhi Koki with Onion and ChaiDense Wheat Morning A dense onion griddle bread, sized to sustain a working morning without a mid-session feed. 1 Koki 1 Koki
1 cup 2 Koki
1 cup 		~380 kcal~495 kcal~625 kcal
P: 21g28g35g  |  C: 56g73g92g  |  F: 8g10g13g
B Sindhi Moong Cheela with TomatoPulse Batter Pancake Split pulse batter gives around eighteen grams of protein without any dairy at breakfast. 2 Piece 3 Piece 4 Piece ~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 Sindhi Kachaloo Bhugal with ChapatiColocasia Corm Plate Colocasia corm gives a slowly digested starch and potassium, with a lower glycaemic figure than potato. 1 katori
2 Chapati 1.5 katori
3 Chapati 2 katori
3 Chapati 		~480 kcal~640 kcal~800 kcal
P: 31g41g51g  |  C: 64g85g106g  |  F: 11g15g19g
B Sindhi Sabut Moong with BhaatGreen Gram Rice Whole green gram keeps its skin, returning more fibre than the split form of the same pulse. 1 katori
1 cup 1.5 katori
1.5 cup 2 katori
1.5 cup 		~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 Sindhi Sanna Pakora with ChutneyLayered Gram Fritter Gram flour fritters give pulse protein in a portion sized to close an afternoon gap. 4 Piece 6 Piece 8 Piece ~225 kcal~295 kcal~370 kcal
P: 14g19g24g  |  C: 26g35g44g  |  F: 7g9g11g
B Sindhi Kachi Lassi with CardamomThin Milk Draught Diluted milk returns fluid and calcium in a form that sits lightly before the evening meal. 1 glass 1.5 glass 2 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 Sindhi Arbi Patta Bhaji with PhulkoColocasia Leaf Plate Colocasia leaf carries folate and fibre, steamed rather than fried to keep the evening light. 1 katori
2 Phulko 1.5 katori
3 Phulko 2 katori
3 Phulko 		~415 kcal~550 kcal~685 kcal
P: 33g44g55g  |  C: 48g64g80g  |  F: 10g13g16g
B Sindhi Vangan Bhaji with BhaatAubergine Evening Plate Aubergine gives soluble fibre and potassium, over a plain rice portion for a simple evening. 1 katori
1 cup 1.5 katori
1.5 cup 2 katori
1.5 cup 		~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.