Sports Nutritionist & Dietitian in Noida

Who a sports diet plan is for

• Gym-goers: people who want to build muscle, lose fat or improve strength.
• Runners, cyclists and swimmers: endurance training needs the right energy and fluids through the week.
• Players and academy students: cricket, football, badminton, tennis and other sports with heavy training and match days.
• Beginners: people starting a fitness routine who are unsure how much to eat.

How food supports training

Your body needs carbohydrate for energy, protein to repair and build muscle, and enough fat, vitamins, minerals and fluids to keep training safely. The right amounts depend on your sport, training hours, body weight and goal, which is why a ready-made chart often does not work.

• Before training: a light meal or snack that gives energy without upsetting the stomach, such as banana with peanut butter, poha or oats.
• After training: carbohydrate with protein, such as dal chilla, paneer or egg with roti, curd with fruit or a sattu drink.
• Through the day: regular meals with protein at each one, and plenty of water.

Protein powder and supplements

Most people can meet their needs from regular food such as dal, curd, paneer, eggs, chicken, fish, soya and sprouts. Supplements are only added when they are really needed and are suitable for you. If you take part in tested competitions, please check every supplement with your coach or sports body before using it, and speak to your doctor first if you have any medical condition.

When to see a sports nutritionist

• You train regularly but are not seeing the muscle gain or fat loss you want.
• You feel tired, low on energy or sore for days after training.
• You are preparing for a race, tournament or competition.
• You are unsure how much protein you need or whether to take a supplement.
• You have a medical condition such as diabetes, PCOD or thyroid along with your training.

What your sports nutrition program includes

How the diet planning process works

1. Evaluate your health status: Your weight, height, age, medical history and current reports are reviewed first.
2. Dietary habit analysis and counselling: We discuss your daily routine, food preferences, working hours and eating pattern.
3. Customized meal plan: You get a plan built around home-made food that fits your routine and your family kitchen.
4. Guidance on portion control: You learn how much to eat, not only what to eat, so the habit stays after the program.
5. Fortnightly follow up and review: Your progress is reviewed regularly and the plan is adjusted to keep you moving.
6. Ongoing support: You can reach out with questions, and you are guided on how to maintain the result.