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 Gajar Mooli Thepla with ChaasWinter Root Bread Two roots grated into the dough add bulk and ascorbate while lowering the flour per portion. 1 Piece 2 Piece 2 Piece ~380 kcal~495 kcal~625 kcal
P: 21g28g35g  |  C: 56g73g92g  |  F: 8g10g13g
B Gajar Ka Dalia with MilkCarrot Cracked Wheat Cracked wheat keeps its bran, and the carrot beta-carotene converts in the presence of the milk fat. 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 Shalgam Aloo Rasedar with ChapatiTurnip Thin Gravy Turnip gives soluble fibre and glucosinolates at a fraction of the energy cost of a tuber alone. 1 katori
2 Chapati 1.5 katori
3 Chapati 2 katori
3 Chapati 		~480 kcal~640 kcal~800 kcal
P: 31g41g51g  |  C: 64g85g106g  |  F: 11g15g19g
B Chukandar Aur Masoor with Bajra RotlaBeetroot Nitrate Pulse Beetroot nitrate has a documented effect on blood pressure at ordinary everyday intakes. 1 katori
2 Rotla 1.5 katori
2 Rotla 2 katori
3 Rotla 		~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 Gajar Ka Achar with Bajra KhakhraPreserved Root Relish An oil-cured carrot relish gives acid and carotenoid on a thin wholegrain wafer at low fat. 2 Piece 3 Piece 4 Piece ~225 kcal~295 kcal~370 kcal
P: 14g19g24g  |  C: 26g35g44g  |  F: 7g9g11g
B Mooli Ke Patte Ka Raita with JeeraRadish Leaf Curd Radish leaf carries more calcium and iron than the root and is usually discarded rather than eaten. 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 Suran Ke Kebab with PhulkaYam Formed Patty Elephant foot yam cooled after cooking forms resistant starch that ferments rather than absorbing. 3 Piece
2 Phulka 4 Piece
2 Phulka 5 Piece
3 Phulka 		~415 kcal~550 kcal~685 kcal
P: 33g44g55g  |  C: 48g64g80g  |  F: 10g13g16g
B Kachalu Ki Sabzi with Makki RotiColocasia Corm Plate Taro corm gives a slowly digested starch and potassium with a lower glycaemic figure than potato. 1 katori
2 Roti 1.5 katori
3 Roti 2 katori
3 Roti 		~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.