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 Malwi Sabudana Poha with PeanutTapioca Rice Mix Tapioca and beaten rice together give two starch rates, and groundnut fat slows both of them. 1 bowl 1.5 bowl 2 bowl ~380 kcal~495 kcal~625 kcal
P: 21g28g35g  |  C: 56g73g92g  |  F: 8g10g13g
B Jowar Rava Upma with PeanutSorghum Savoury Bowl Sorghum is gluten free with a lower glycaemic index than semolina, useful on a rotation. 1 bowl 1.5 bowl 2 bowl ~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 Torai Moong Dal with Bajra RotlaRidge Gourd Pulse Ridge gourd is over ninety per cent water, letting the pulse carry the protein at low energy. 1 katori
2 Roti 1.5 katori
3 Roti 2 katori
3 Roti 		~480 kcal~640 kcal~800 kcal
P: 31g41g51g  |  C: 64g85g106g  |  F: 11g15g19g
B Bhutte Ki Sabzi with ChapatiGrated Maize Plate Grated sweetcorn in a curd base gives starch with casein and a light everyday energy figure. 1 katori
2 Chapati 1.5 katori
3 Chapati 2 katori
3 Chapati 		~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 Murmura Chivda with PeanutPuffed Rice Snack Puffed rice with groundnut gives volume and a small fat fraction at a low energy cost per portion. 25 g 35 g 45 g ~225 kcal~295 kcal~370 kcal
P: 14g19g24g  |  C: 26g35g44g  |  F: 7g9g11g
B Aam Ras with MilkSeasonal Mango Draught Mango carotenoid needs the milk fat alongside it for the retinol conversion to happen at all. 1 small bowl 1 bowl 1.5 bowl ~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 Jimikand Ki Sabzi with RotiElephant Yam Plate Elephant foot yam cooled after cooking forms resistant starch, which ferments rather than absorbing. 1 katori
2 Roti 1.5 katori
3 Roti 2 katori
3 Roti 		~415 kcal~550 kcal~685 kcal
P: 33g44g55g  |  C: 48g64g80g  |  F: 10g13g16g
B Malwi Dal Panchmel with BhaatFive Pulse Evening Blending five pulses closes the lysine and methionine gaps that any single dal leaves open. 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.