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 Chane Ki Dal Ka Cheela with DhaniyaSplit Gram Pancake Split bengal gram has a low glycaemic index and gives pulse protein without any dairy at breakfast. 2 Piece 3 Piece 4 Piece ~380 kcal~495 kcal~625 kcal
P: 21g28g35g  |  C: 56g73g92g  |  F: 8g10g13g
B Lobia Ki Tikki with Hari ChutneyCowpea Formed Patty Cowpea is folate dense among pulses and forms well into patties without needing a binder. 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 Kulthi Ki Kadhi with Mandua RotiHorse Gram Plate Horse gram is the highest protein pulse in common Indian use and is high in iron and polyphenol. 1 katori
2 Roti 1.5 katori
2 Roti 2 katori
3 Roti 		~480 kcal~640 kcal~800 kcal
P: 31g41g51g  |  C: 64g85g106g  |  F: 11g15g19g
B Rajmah Chitkabra with ChapatiSpeckled Bean Plate The speckled hill variety cooks softer than the plains bean while keeping the same fibre figure. 1 katori
2 Chapati 1.5 katori
3 Chapati 2 katori
3 Chapati 		~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 Moong Dal Ki Namkeen with ChaiFried Pulse Savoury Fried split green gram gives dry pulse protein in a portion that keeps for weeks unrefrigerated. 25 g 35 g 45 g ~225 kcal~295 kcal~370 kcal
P: 14g19g24g  |  C: 26g35g44g  |  F: 7g9g11g
B Jau Ka Sattu with NimbuRoasted Barley Draught Roasted barley carries beta-glucan and needs no cooking, which is why it travels in hot weather. 1 glass 1 glass 1.5 glass ~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 Masoor Ki Dal with Kuttu Ki RotiRed Lentil Evening Red lentil cooks fast and returns iron and folate, suiting an evening with little cooking time. 1 katori
2 Roti 1.5 katori
3 Roti 2 katori
3 Roti 		~415 kcal~550 kcal~685 kcal
P: 33g44g55g  |  C: 48g64g80g  |  F: 10g13g16g
B Safed Matar Ki Ghugni with PhulkaWhite Pea Evening White pea cooked soft holds a pulse protein base that reheats without the texture loss dal shows. 1 katori
2 Phulka 1.5 katori
3 Phulka 2 katori
3 Phulka 		~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.