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 Jammu Kalari with Girda BreadHill Cheese Morning Dense hill cheese seared on bread gives casein and calcium at the first meal of the day. 40 g
1 Piece 60 g
2 Piece 80 g
2 Piece 		~370 kcal~500 kcal~625 kcal
P: 25g32g40g  |  C: 50g68g85g  |  F: 8g11g14g
B Nadru Cheela with Mint ChutneyLotus Stem Pancake Lotus root in a gram batter gives firm insoluble fibre inside a pulse protein pancake. 2 Piece 3 Piece 4 Piece ~380 kcal~505 kcal~630 kcal
P: 20g27g34g  |  C: 55g72g90g  |  F: 9g12g15g
☀️ Meal 2 — Mid-Day Amino Pool Replenishment 12:30 – 2:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Haakh Saag with Steamed RiceCollard Green Plate Collard delivers vitamin K and calcium, which the rice served beneath it cannot supply. 1 katori
1 cup 1.5 katori
1.5 cup 2 katori
1.5 cup 		~485 kcal~645 kcal~805 kcal
P: 28g37g46g  |  C: 68g90g113g  |  F: 11g15g19g
B Rajma Gogji with ChapatiBean Turnip Plate Kidney bean and turnip together give around eight grams of fibre in an ordinary everyday portion. 1 katori
2 Chapati 1.5 katori
3 Chapati 2 katori
3 Chapati 		~485 kcal~645 kcal~810 kcal
P: 26g35g44g  |  C: 70g93g116g  |  F: 11g15g19g
⚡ Meal 3 — Afternoon Energy Stabilization 4:30 – 5:30 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Kashmiri Walnut with Dried ApricotHill Nut Portion Walnut plant omega-3 with apricot potassium, a portion that keeps through a working day. 30 g 40 g 50 g ~225 kcal~295 kcal~370 kcal
P: 11g14g18g  |  C: 30g40g50g  |  F: 7g9g11g
B Sheer Chai with Barley RuskSalted Milk Tea Salted milk tea returns sodium and calcium in a warm break with a small starch fraction. 1 cup
2 Rusk 1.5 cup
3 Rusk 2 cup
3 Rusk 		~225 kcal~295 kcal~370 kcal
P: 12g16g20g  |  C: 28g38g48g  |  F: 7g9g11g
🌙 Meal 4 — Nocturnal Autophagy & Repair 7:30 – 9:00 PM
# Meal Option & Ingredients Quantity Macros & Calories
A Kashmiri Al Yakhni with RiceGourd Yoghurt Plate Bottle gourd in a yoghurt gravy is mostly water, keeping the evening light above the grain. 1 katori
1 cup 1.5 katori
1.5 cup 2 katori
1.5 cup 		~420 kcal~555 kcal~695 kcal
P: 30g40g50g  |  C: 52g70g88g  |  F: 10g13g16g
B Dogra Ambal with ChapatiSweet Sour Pumpkin Pumpkin cooked with tamarind and jaggery gives carotenoid with a modest fast sugar fraction. 1 katori
2 Chapati 1.5 katori
3 Chapati 2 katori
3 Chapati 		~420 kcal~555 kcal~690 kcal
P: 28g37g47g  |  C: 54g72g90g  |  F: 10g13g16g
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.