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 Bathua Ka Raita with Missi RotiWild Green Curd Chenopodium leaf is unusually dense in iron and calcium for a green, and the curd adds casein. 1 bowl
2 Roti 1.5 bowl
2 Roti 2 bowl
3 Roti 		~370 kcal~500 kcal~625 kcal
P: 25g32g40g  |  C: 50g68g85g  |  F: 8g11g14g
B Kulfa Saag Cheela with AmchurPurslane Omega Leaf Purslane carries more alpha-linolenic acid than any other leafy vegetable in common use. 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 Chaulai Ki Bhaji with Bajra RotlaAmaranth Leaf Iron Amaranth leaf carries more iron than spinach and less oxalate, so more of that iron absorbs. 1 katori
2 Rotla 1.5 katori
2 Rotla 2 katori
3 Rotla 		~485 kcal~645 kcal~805 kcal
P: 28g37g46g  |  C: 68g90g113g  |  F: 11g15g19g
B Poi Ki Bhaji with Sabut Moong and RotlaMalabar Spinach Plate Malabar spinach mucilage is a soluble fibre, and the pulse completes the protein of the grain. 1 katori
2 Rotla 1.5 katori
2 Rotla 2 katori
3 Rotla 		~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 Palak Ke Pakode with Imli ChutneyLeaf Gram Fritter Spinach in a gram batter gives folate and pulse protein in a portion that closes an afternoon gap. 4 Piece 6 Piece 8 Piece ~225 kcal~295 kcal~370 kcal
P: 11g14g18g  |  C: 30g40g50g  |  F: 7g9g11g
B Chaas with Kadi Patta TadkaCurry Leaf Buttermilk Curry leaf contributes a modest iron fraction, and the buttermilk returns fluid and live culture. 1 glass 1.5 glass 2 glass ~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 Soya Methi Sabzi with Jowar BhakriDill Fenugreek Pair Two aromatic leaves together widen the mineral spread beyond what either supplies on its own. 1 katori
2 Bhakri 1.5 katori
2 Bhakri 2 katori
3 Bhakri 		~420 kcal~555 kcal~695 kcal
P: 30g40g50g  |  C: 52g70g88g  |  F: 10g13g16g
B Kasuri Methi Dal with PhulkaDried Leaf Pulse Dried fenugreek leaf gives a bitter depth that lets the dal work without any added richness. 1 katori
2 Phulka 1.5 katori
3 Phulka 2 katori
3 Phulka 		~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.