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 Kairi Ka Paratha with CurdRaw Mango Bread Green mango acid in the stuffing lifts iron uptake from the wheat and needs no added pickle. 1 Piece 2 Piece 2 Piece ~370 kcal~500 kcal~625 kcal
P: 25g32g40g  |  C: 50g68g85g  |  F: 8g11g14g
B Bhutte Ka Cheela with Green ChutneySweetcorn Batter Griddle Grated sweetcorn in the batter adds moisture and a modest fibre fraction to a plain pancake. 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 Karele Ka Bharta with Jowar RotlaBitter Gourd Mash Bitter gourd carries charantin and polypeptide-p, both associated with better glucose handling. 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 Kachri Ki Sabzi with ChapatiWild Melon Plate Wild desert melon carries proteolytic enzymes and a sharp acid that needs no souring agent added. 1 katori
2 Chapati 1.5 katori
3 Chapati 2 katori
3 Chapati 		~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 Tarbooz Aur Pudina Salad with SanchalMelon Mint Bowl Watermelon is almost entirely water with lycopene, and the salt makes it a rehydration portion. 1 bowl 1.5 bowl 2 bowl ~225 kcal~295 kcal~370 kcal
P: 11g14g18g  |  C: 30g40g50g  |  F: 7g9g11g
B Sabja Sharbat with NimbuBasil Seed Gel Basil seed swells to a gel that holds fluid in the gut longer through a hot afternoon. 1 glass 1 glass 1.5 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 Bhindi Do Pyaza with PhulkaOkra Onion Evening Okra mucilage is a soluble fibre that measurably blunts the response to the bread beside it. 1 katori
2 Phulka 1.5 katori
3 Phulka 2 katori
3 Phulka 		~420 kcal~555 kcal~695 kcal
P: 30g40g50g  |  C: 52g70g88g  |  F: 10g13g16g
B Safed Petha Aur Chana Dal with RotlaAsh Gourd Pulse Ash gourd is over ninety five per cent water, so a large evening portion costs very little energy. 1 katori
2 Rotla 1.5 katori
2 Rotla 2 katori
3 Rotla 		~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.