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 Gawar Ki Sukhi Bhaji with TheplaCluster Bean Dry Dish Cluster bean gum is a potent soluble fibre with a documented effect on glucose and lipid handling. 1 katori
2 Piece 1.5 katori
3 Piece 2 katori
3 Piece 		~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Chawli Ki Phali Cheela with CurdCowpea Pod Pancake Fresh cowpea pod retains vitamin C that the dried seed loses entirely in storage. 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 Sem Ki Phali with Bajra RotlaBroad Bean Pod Plate Flat broad bean gives firm insoluble fibre and a useful folate figure for an everyday midday. 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 Fansi Dhokli Nu Shaak with RotliFrench Bean Dumpling French bean with a steamed gram dumpling puts pulse protein into a vegetable-led plate. 1 katori
3 Rotli 1.5 katori
4 Rotli 2 katori
4 Rotli 		~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 Bhuni Mungfali with Gud PattiGroundnut Jaggery Bite Groundnut fat with unrefined jaggery gives energy and iron in a portion needing no preparation. 30 g 40 g 50 g ~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Limbu Sharbat with SanchalCitrus Salt Draught Citrus with black salt returns fluid, ascorbate and a small sodium fraction after a hot afternoon. 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 Tuvar Lilva Nu Shaak with Bajri RotloFresh Pigeon Pea Pod Green pigeon pea used fresh keeps vitamin C alongside its pulse protein contribution. 1 katori
2 Rotlo 1.5 katori
2 Rotlo 2 katori
3 Rotlo 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Chawli Ki Dal with Ragi RotiCowpea Folate Plate Cowpea is unusually folate dense among pulses, which matters on a day with no leafy vegetable. 1 katori
2 Roti 1.5 katori
3 Roti 2 katori
3 Roti 		~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.