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 Sahjan Patta Ka Cheela with AmchurMoringa Leaf Pancake Moringa leaf is exceptionally dense in iron and calcium, and the dried mango acid aids its uptake. 2 Piece 3 Piece 4 Piece ~370 kcal~500 kcal~625 kcal
P: 25g32g40g  |  C: 50g68g85g  |  F: 8g11g14g
B Kachnar Kali Ka Paratha with ChaasBauhinia Bud Bread Bauhinia buds carry fibre and a mild astringency, and are eaten only in this short spring window. 1 Piece 2 Piece 2 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 Sahjan Phali Aur Chana Dal with Makki RotlaDrumstick Pod Pulse Drumstick pod carries an unusually high vitamin C figure for a pod, alongside the pulse protein. 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 Chaulai Ke Danthal Ki Bhaji with Missi RotiAmaranth Stem Dish The stem carries more fibre than the leaf and is usually discarded rather than cooked. 1 katori
2 Roti 1.5 katori
2 Roti 2 katori
3 Roti 		~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 Bhuna Chana Aur Gud with SonthGram Jaggery Bite Roasted gram with jaggery is the traditional iron vehicle here, and dry ginger eases the pulse load. 30 g 40 g 50 g ~225 kcal~295 kcal~370 kcal
P: 11g14g18g  |  C: 30g40g50g  |  F: 7g9g11g
B Aamla Ka Murabba with MilkPreserved Gooseberry Gooseberry retains a heat-stable vitamin C that survives preserving far better than citrus does. 1 Piece 1 Piece 2 Piece ~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 Kachnar Ki Kali with Missi RotiSpring Bud Evening Bauhinia bud cooked dry with gram flour bread, a short-season dish at a low everyday energy figure. 1 katori
2 Roti 1.5 katori
2 Roti 2 katori
3 Roti 		~420 kcal~555 kcal~695 kcal
P: 30g40g50g  |  C: 52g70g88g  |  F: 10g13g16g
B Bathua Aur Moong Dal with Jowar BhakriWild Green Pulse Chenopodium leaf is dense in iron and calcium, and green gram completes the protein of the bread. 1 katori
2 Bhakri 1.5 katori
3 Bhakri 2 katori
3 Bhakri 		~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.