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 Matki Sprout Misal with PavGerminated Moth Bowl Germination raises free amino acids and vitamin C, which lifts the iron uptake from the same bowl. 1 katori
2 Pav 1.5 katori
3 Pav 2 katori
4 Pav 		~380 kcal~495 kcal~625 kcal
P: 21g28g35g  |  C: 56g73g92g  |  F: 8g10g13g
B Ankurit Moong Ka Salad with NimbuSprouted Gram Salad Sprouted green gram eaten raw keeps the vitamin C that cooking would otherwise destroy. 1 bowl 1.5 bowl 2 bowl ~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 Ugadela Chola Nu Shaak with BhakriSprouted Cowpea Dish Germinated cowpea is folate dense and its phytate falls sharply during the sprouting itself. 1 katori
2 Bhakri 1.5 katori
2 Bhakri 2 katori
3 Bhakri 		~480 kcal~640 kcal~800 kcal
P: 31g41g51g  |  C: 64g85g106g  |  F: 11g15g19g
B Ankurit Masoor Aur Palak with ChapatiSprouted Lentil Leaf Sprouted lentil with spinach pairs two non-haem iron sources with the ascorbate to absorb them. 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 Chana Ankur Bhel with AnardanaGerminated Gram Bhel Sprouted gram with pomegranate seed gives protein and polyphenol at a low afternoon energy cost. 1 small bowl 1 bowl 1.5 bowl ~225 kcal~295 kcal~370 kcal
P: 14g19g24g  |  C: 26g35g44g  |  F: 7g9g11g
B Nariyal Paani with SabjaCoconut Seed Draught Coconut water carries potassium at physiological concentration, and basil seed slows the transit. 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 Ugadela Moth Nu Shaak with Bajri RotloSprouted Moth Plate Moth is drought tolerant and unusually high in protein, and sprouting improves its digestibility. 1 katori
2 Rotlo 1.5 katori
2 Rotlo 2 katori
3 Rotlo 		~415 kcal~550 kcal~685 kcal
P: 33g44g55g  |  C: 48g64g80g  |  F: 10g13g16g
B Ankurit Kulthi Ki Dal with PhulkaSprouted Horse Gram Horse gram is the highest protein pulse in common use, and germination softens its heavy texture. 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.