Sports Nutrition
TrainersEye · MMSx Authority
◈ Performance ◆ Clinical Guidelines ◎ Athlete Portal
Language:
Daily Calories:
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 Dahi Vada with Imli ChutneySoaked Pulse Dumpling Soaked black gram dumplings under curd give pulse protein and casein with the frying softened out. 3 Piece 4 Piece 5 Piece ~375 kcal~500 kcal~625 kcal
P: 26g34g42g  |  C: 48g64g80g  |  F: 9g12g15g
B Matha with Bhuna ChiwdaThin Buttermilk Break Thin buttermilk returns fluid and live culture, with a dry roasted flake mix for the starch. 1 glass
30 g 1.5 glass
40 g 2 glass
50 g 		~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 Dahi Aloo Ki Sabzi with PhulkaCurd Tuber Gravy A curd-thickened potato gravy needs no flour and brings calcium to an otherwise starch-led plate. 1 katori
2 Phulka 1.5 katori
3 Phulka 2 katori
3 Phulka 		~485 kcal~645 kcal~810 kcal
P: 24g32g40g  |  C: 72g96g120g  |  F: 11g15g19g
B Boondi Raita with Tawa PulaoGram Droplet Curd Fried gram droplets soaked in curd give a small pulse protein fraction alongside the rice. 1 bowl
1.5 cup 1.5 bowl
2 cup 2 bowl
2 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 Jamaya Hua Dahi with Anar DanaSet Curd Pomegranate Home-set curd carries live organisms, and pomegranate seed adds polyphenol at low energy. 1 bowl 1.5 bowl 2 bowl ~225 kcal~295 kcal~370 kcal
P: 13g17g21g  |  C: 27g36g45g  |  F: 7g9g12g
B Lassi Namkeen with Bhuna JeeraSalted Churned Dairy Salted churned dairy returns fluid, sodium and casein in one glass on a hot working afternoon. 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 Dahi Wali Bhindi with Bajra RotiCurd Okra Evening Okra mucilage with curd gives soluble fibre and calcium in a light everyday evening plate. 1 katori
2 Roti 1.5 katori
2 Roti 2 katori
3 Roti 		~420 kcal~555 kcal~695 kcal
P: 26g35g44g  |  C: 56g75g94g  |  F: 10g13g16g
B Rajasthani Gatte Ki Kadhi with BhaatBesan Dumpling Curd Gram flour dumplings in a soured curd gravy raise the protein of an otherwise vegetable-poor plate. 4 Piece
1 cup 5 Piece
1.5 cup 6 Piece
1.5 cup 		~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.