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 Singhare Ke Atte Ka Cheela with DahiWater Chestnut Flour Water chestnut flour is gluten free and very low in fat, useful where wheat is being rotated out. 2 Piece 3 Piece 4 Piece ~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Shakarkandi Ka Halwa with MilkSweet Potato Sweet Sweet potato beta-carotene needs the milk fat alongside it for the retinol conversion to happen. 1 katori 1 katori 1.5 katori ~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 Ratale Nu Shaak with RotliPurple Yam Plate Purple yam carries anthocyanin as well as starch, which a white tuber does not supply at all. 1 katori
3 Rotli 1.5 katori
4 Rotli 2 katori
4 Rotli 		~485 kcal~645 kcal~810 kcal
P: 24g32g40g  |  C: 72g96g120g  |  F: 11g15g19g
B Chukandar Ka Raita with Jeera BhaatBeetroot Curd Plate Beetroot nitrate with curd casein, a cold plate that suits a hot midday at modest energy. 1 bowl
1 cup 1.5 bowl
1.5 cup 2 bowl
1.5 cup 		~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 Nariyal Ki Barfi with DoodhCoconut Set Square Coconut gives medium chain fat, set firm so the afternoon portion is easy to judge by eye. 2 Piece 3 Piece 4 Piece ~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Chaach with Kali Mirch Aur HingPeppered Buttermilk Asafoetida and pepper target the bloating that a pulse-heavy everyday diet reliably produces. 1 glass 1.5 glass 2 glass ~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 Suran Aur Chana Dal with Bajra RotlaYam Pulse Evening Elephant foot yam cooled after cooking forms resistant starch that ferments rather than absorbing. 1 katori
2 Rotla 1.5 katori
2 Rotla 2 katori
3 Rotla 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Arvi Ke Kofte with ChapatiTaro Bound Dumpling Taro binds without any added flour, which is why it forms kofta better than most root vegetables. 4 Piece
2 Chapati 5 Piece
3 Chapati 6 Piece
3 Chapati 		~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.