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 Arepa with Scrambled Egg & TomatoAndean Start Maize arepa split and filled with scrambled egg and stewed tomato. 1 Arepa
2 Eggs 2 Arepas
2 Eggs 2 Arepas
3 Eggs 		~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Cassava Bread with White CheeseRoot Start Toasted cassava bread with fresh white cheese and avocado. 1 piece
50g Cheese 1.5
70g 2
90g 		~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 Sancocho with Chicken & Root VegetablesMidday Anchor Chicken simmered with cassava, plantain and corn into a thick sancocho. 2 cups Sancocho 2.5 cups Sancocho 3 cups Sancocho ~485 kcal~645 kcal~810 kcal
P: 24g32g40g  |  C: 72g96g120g  |  F: 11g15g19g
B Feijão Tropeiro-Free Beans with Collard & FarofaLegume Anchor Beans cooked with collard greens and a light sprinkle of toasted cassava flour. 1.5 cups 2 cups 2.5 cups ~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 Green Plantain Chips with LimeCrisp Snack Baked green plantain chips with lime and a pinch of salt. 30g Chips 40g Chips 50g Chips ~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Guanabana-Free Passionfruit Water with CashewFruit Break Passionfruit pulp in cold water, unsweetened, taken with roasted cashew. 1 glass
15g Cashew 1 glass
20g 1.5 glasses
25g 		~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 Moqueca with White Fish & RiceEvening Anchor White fish simmered in coconut milk with pepper, tomato and coriander, served with rice. 120g Fish
½ cup Rice 160g
¾ cup 200g
1 cup 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Caldo de Frijol with CorianderLight Close Black bean broth with coriander, onion and a squeeze of lime. 2 cups Caldo 2.5 cups Caldo 3 cups Caldo ~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.