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 Haryanvi Bajra Ghat with GudCoarse Millet Bowl Coarsely mashed millet keeps its bran, giving magnesium and fibre in one straightforward morning bowl. 1 bowl 1.5 bowl 2 bowl ~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Chane Ke Aate Ki Roti with GudGram Flour Bread Blending flours spreads the starch release and widens the mineral profile of the morning bread. 2 Roti 3 Roti 4 Roti ~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 Chukandar Aloo Sabzi with RotiBeetroot Nitrate Plate Beetroot nitrate has a documented effect on blood pressure and exercise economy at ordinary intakes. 1 katori
2 Roti 1.5 katori
3 Roti 2 katori
3 Roti 		~485 kcal~645 kcal~810 kcal
P: 24g32g40g  |  C: 72g96g120g  |  F: 11g15g19g
B Kadhi with Rice and Sem PhaliSoured Gram Rice Soured gram gravy carries calcium and pulse protein over a straightforward everyday rice portion. 1 katori
1 cup 1.5 katori
1.5 cup 2 katori
1.5 cup 		~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 Ankurit Kala Chana Chaat with NimbuGerminated Pulse Bite Germination raises free amino acids, and the chilli ascorbate lifts iron uptake from the same bowl. 1 small bowl 1 bowl 1.5 bowl ~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Gur Wali Chai with Roasted PeanutJaggery Tea Break Unrefined jaggery keeps the iron that refining strips, and groundnut adds the fat fraction. 1 cup
25 g 1 cup
30 g 1.5 cup
40 g 		~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 Sahjan Ki Phali with Bajra RotiDrumstick Pod Plate Drumstick pod carries an unusually high vitamin C and calcium figure for a pod vegetable. 1 katori
2 Roti 1.5 katori
3 Roti 2 katori
3 Roti 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Masoor Dal Dhaba with ChapatiRed Lentil Evening Red lentil cooks fast and returns iron and folate, suited to an evening with little cooking time. 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.