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 Suva Bateta Nu Shaak with RotliDill Potato Plate Dill carries a distinct aromatic and a small iron fraction over an otherwise plain tuber dish. 1 katori
3 Rotli 1.5 katori
4 Rotli 2 katori
4 Rotli 		~380 kcal~495 kcal~625 kcal
P: 21g28g35g  |  C: 56g73g92g  |  F: 8g10g13g
B Ratalu Ki Tikki with CurdPurple Yam Patty Purple yam carries anthocyanin as well as starch, which a white tuber does not supply at all. 3 Piece 4 Piece 5 Piece ~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 Kand Nu Shaak with Methi TheplaWinter Tuber Plate This seasonal tuber is dense in potassium and eats as a main rather than as a side vegetable. 1 katori
2 Piece 1.5 katori
3 Piece 2 katori
3 Piece 		~480 kcal~640 kcal~800 kcal
P: 31g41g51g  |  C: 64g85g106g  |  F: 11g15g19g
B Sakkarkand Aur Moong Dal with RotlaSweet Potato Pulse Sweet potato beta-carotene with green gram protein, a straightforward everyday pairing at modest energy. 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 Bhuna Makhana with SanchalFox Nut Low Energy Fox nut expands on dry heat to a high-volume snack that occupies space without displacing dinner. 25 g 35 g 45 g ~225 kcal~295 kcal~370 kcal
P: 14g19g24g  |  C: 26g35g44g  |  F: 7g9g11g
B Gud Wali Chai with Bhuni SingJaggery Tea Nut Unrefined jaggery keeps its iron, and the groundnut fat slows what would be a quick sugar rise. 1 cup
25 g 1 cup
30 g 1.5 cup
40 g 		~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 Arbi Ki Sookhi Sabzi with PhulkoTaro Dry Cooked Cooked dry with carom so the corm's mucilage reduces, which makes it easier on the evening gut. 1 katori
2 Phulko 1.5 katori
3 Phulko 2 katori
3 Phulko 		~415 kcal~550 kcal~685 kcal
P: 33g44g55g  |  C: 48g64g80g  |  F: 10g13g16g
B Kamal Kakdi Ki Sabzi with ChapatiLotus Root Fibre Lotus root supplies a firm insoluble fibre that holds its texture through a long cooking. 1 katori
2 Chapati 1.5 katori
3 Chapati 2 katori
3 Chapati 		~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.