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 Kundru Besan Cheela with Pudina ChutneyIvy Gourd Pancake Ivy gourd is very low in energy and high in water, inside a gram batter that carries the protein. 2 Piece 3 Piece 4 Piece ~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Suji Chilla with Grated ToraiSemolina Gourd Griddle Ridge gourd grated into semolina raises the water content and lowers the energy per portion eaten. 2 Piece 3 Piece 4 Piece ~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 Chichinda Ki Sukhi Bhaji with Makki RotlaSnake Gourd Plate Snake gourd is over ninety per cent water, letting a full plate stay at a moderate energy figure. 1 katori
2 Rotla 1.5 katori
2 Rotla 2 katori
3 Rotla 		~485 kcal~645 kcal~810 kcal
P: 24g32g40g  |  C: 72g96g120g  |  F: 11g15g19g
B Kaddu Chana Dal with ChapatiPumpkin Pulse Pairing Pumpkin carotenoid needs the fat in the tempering to convert, and the pulse carries the protein. 1 katori
2 Chapati 1.5 katori
3 Chapati 2 katori
3 Chapati 		~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 Bhuna Murmura with Curry PattaPuffed Rice Tempering Puffed rice tempered dry gives volume and crunch at a very low energy cost per portion. 30 g 40 g 50 g ~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Jaljeera with Boondi and MintCumin Cooling Draught Roasted cumin and mint in a cold drink return fluid and ease the gut in hot weather. 1 glass 1 glass 1.5 glass ~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 Ghiya Kofta with Multigrain RotiBottle Gourd Dumpling Bottle gourd bound into kofta puts a very high water vegetable into a form that eats as a main. 4 Piece
2 Roti 5 Piece
2 Roti 6 Piece
3 Roti 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Arbi Ke Patte Ki Sabzi with PhulkaColocasia Leaf Evening Colocasia leaf carries folate and fibre, steamed before cooking so the evening plate stays light. 1 katori
2 Phulka 1.5 katori
3 Phulka 2 katori
3 Phulka 		~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.