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 Kashmiri Monje Ke Pakode with ChaiKohlrabi Gram Fritter Kohlrabi holds its texture in a gram batter and adds glucosinolates the plain fritter would lack. 4 Piece 6 Piece 8 Piece ~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Rajma Ki Tikki with CurdKidney Bean Patty Kidney bean formed into patties gives around nine grams of fibre in a morning portion. 3 Piece 4 Piece 5 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 Gogji Nadur Ki Sabzi with RiceTurnip Lotus Plate Turnip with lotus root pairs a brassica and a firm fibre in one straightforward midday dish. 1 katori
1 cup 1.5 katori
1.5 cup 2 katori
1.5 cup 		~485 kcal~645 kcal~810 kcal
P: 24g32g40g  |  C: 72g96g120g  |  F: 11g15g19g
B Kashmiri Chaman Ki Sabzi with ChapatiFresh Cheese Plate Pressed fresh cheese gives casein and calcium in a plate that carries no pulse load at all. 1 katori
2 Chapati 1.5 katori
3 Chapati 2 katori
3 Chapati 		~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 Akhrot Aur Anjeer with MilkWalnut Fig Portion Walnut plant omega-3 with fig calcium and fibre, in a portion that keeps through a working day. 30 g 40 g 50 g ~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Sonth Ki Chai with GudDry Ginger Infusion Dry ginger gingerol has a documented effect on gastric emptying and settles an unsettled gut. 1 cup 1 cup 1.5 cup ~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 Dogri Auria Ke Aloo with ChapatiMustard Curd Gravy Ground mustard in a curd base gives pungency and calcium with no fat added to the gravy. 1 katori
2 Chapati 1.5 katori
3 Chapati 2 katori
3 Chapati 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Kashmiri Haakh Ras with GirdaCollard Broth Evening Collard broth carries vitamin K and calcium, with a dense local bread for a light everyday evening. 1 bowl
1 Piece 1.5 bowl
2 Piece 2 bowl
2 Piece 		~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.