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 Kodri No Rotlo with ChaasKodo Millet Bread Kodo millet has a markedly lower glycaemic index than rice while eating in much the same way. 1 Piece
1 glass 2 Piece
1 glass 2 Piece
1.5 glass 		~370 kcal~500 kcal~625 kcal
P: 25g32g40g  |  C: 50g68g85g  |  F: 8g11g14g
B Kutki Ki Kheer with ElaichiLittle Millet Pudding Little millet is high in iron and fibre and digests gently, cooked down here in milk. 1 katori 1.5 katori 2 katori ~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 Sanwa Ki Khichdi with KadhiBarnyard Millet Pot Barnyard millet carries more fibre than rice and holds a lower glycaemic figure for the same bowl. 1 bowl
1 katori 1.5 bowl
1 katori 2 bowl
1.5 katori 		~485 kcal~645 kcal~805 kcal
P: 28g37g46g  |  C: 68g90g113g  |  F: 11g15g19g
B Kangni Pulao with DahiFoxtail Millet Rice Foxtail millet is dense in magnesium and iron, and eats as a direct substitute for rice. 1.5 cup
3 tbsp 2 cup
4 tbsp 2 cup
4 tbsp 		~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 Ragi Ka Ladoo with DoodhFinger Millet Bind Finger millet carries more calcium than any other cereal, bound here into a portable bite. 1 Piece 2 Piece 2 Piece ~225 kcal~295 kcal~370 kcal
P: 11g14g18g  |  C: 30g40g50g  |  F: 7g9g11g
B Jowar Ka Papad with ChaiSorghum Sun Wafer A sun-dried sorghum wafer roasted over flame, giving crunch at almost no fat and no frying. 2 Piece 3 Piece 4 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 Kodra Ki Roti with Kadhi Aur BhajiKodo Bread Evening Kodo millet bread with a soured gravy gives calcium and pulse protein above a low glycaemic grain. 2 Piece
1 katori 3 Piece
1 katori 3 Piece
1.5 katori 		~420 kcal~555 kcal~695 kcal
P: 30g40g50g  |  C: 52g70g88g  |  F: 10g13g16g
B Sama Ke Chawal Ki Kheer with NutMillet Milk Close Barnyard millet cooked down in milk closes the day with casein and a gentle carbohydrate release. 1 katori 1.5 katori 2 katori ~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.