Everyday nutrition
Sports Nutrition
Fuelling, timing and recovery for training that progresses.
Training raises your requirement for energy, protein and several micronutrients. Getting that right is most of the difference between progressing and plateauing — and none of it needs a diagnosis.
We design plans around your sport, training load, and goals - whether you're into endurance, strength, or general fitness. We look at meal timing, carbohydrate and protein intake, hydration, and how to eat around sessions so you have energy when it matters and recover well afterwards.
One exception is worth naming. A thyroid disorder, diabetes, iron-deficiency anaemia, low bone density, disordered eating or relative energy deficiency is not a fuelling problem, and treating it as one wastes a season. Those belong in a consultation with your reports read, and we will say so.
How it actually works
Training is the stimulus. Food is what you adapt with.
Under-fuelled training does not make you leaner or stronger — it makes you tired, injury-prone and stuck.
-
Energy availability comes first
Train hard on too little and the body deprioritises recovery, hormones and bone.
-
Protein sets the ceiling
Without enough protein spread through the day, the training stimulus has nothing to build with.
-
Timing shapes performance
Carbohydrate before and after hard sessions determines output and how fast you recover.
-
Hydration and electrolytes
Sweat losses in Indian heat are substantial, and both performance and cramping track them.
-
Recovery is where gains happen
Sleep and nutrition are the adaptation. Training is only the request for it.
Is this you?
This plan is built for what you are actually dealing with.
If several of these sound familiar, they are almost certainly connected. That is the point — they get treated as one picture, not six separate complaints.
Not sure?
- Training regularly and stalled on progress
- Wanting to build muscle or lose fat without losing strength
- An endurance event to prepare for
- Frequent cramps, niggles or slow recovery
- Confused by supplements and what is worth taking
- Vegetarian or vegan and trying to hit protein
What tends to shift
Why these change, not just that they do.
Every claim below has a mechanism behind it. How quickly any of it moves depends on your body, your reports and how long things have been running — so we will not put a date on it.
-
Better output in sessions
Fuelling around training changes what you can actually do in it.
-
Faster recovery
Protein distribution and post-session carbohydrate reduce how long you stay sore and flat.
-
Body composition that moves
Fat reduced with strength retained, or a lean gain, depending on which you are after.
-
Fewer cramps and niggles
Hydration, electrolytes and adequate energy address the commonest causes.
What we read
The numbers behind your plan.
Bring whatever reports you have. These are the markers we look at — and where something is missing that matters, we will tell you exactly what to ask your doctor for.
- Haemoglobin and ferritin
- Vitamin D and B12
- TSH
- Body composition and measurements
- Protein intake per kilogram
- Lipid profile
- Creatine kinase where indicated
- Training and recovery log
We do not order tests or prescribe. Investigations are requested and interpreted by your doctor; we work from the results.
What is inside
Your plan includes
-
Fuelling around your sessions
What to eat before, during and after, matched to when you actually train and how hard the session is.
-
Evidence-based supplement guidance
A short, honest list of what has evidence behind it — and what you are wasting money on.
-
One-to-one with a senior clinical dietitian
Not a chatbot and not a generic chart. A dietitian who reads your history and stays with your case.
-
Weekly customised diet & lifestyle plans
Revised every week around your progress, your appetite and whatever your actual week looks like.
-
Exercise & mobility guide
Movement matched to your condition and your current fitness, not a punishing gym programme.
-
Behavioural & dietary techniques
The practical part: cravings, portion drift, eating out, festivals, travel and stress eating.
How this runs
Three steps, and none of them is a crash diet.
-
We read your case
A free 15-minute call, then a full history: reports, medication, cycle, sleep, stress and what your week actually looks like.
-
You get your plan
Built around food you already cook. Dal, roti, sabzi — portioned and paired for your condition, not a list of imported superfoods.
-
We adjust as you go
Regular follow-ups with your dietitian. Reports get re-read, the plan moves with your results — and with a wedding or a work trip.
Questions
Before you book.
Can I get enough protein as a vegetarian?
Yes, but it takes planning rather than luck. Dal, curd, paneer, soya, sprouts and eggs where acceptable, distributed across the day. We calculate it per kilogram of body weight instead of guessing.
Do I need whey protein?
Not necessarily. It is a convenience, not a requirement. If your food-based protein reaches target, you do not need a tub; if it does not, a supplement is one way to close the gap.
Is this just a diet chart?
No. A chart is a page; this is a plan that gets revised weekly against your reports, your symptoms and your week. The behavioural side — cravings, portions, eating out, festivals — is treated as part of the clinical work rather than willpower you are supposed to find on your own.
Will I have to give up Indian food?
No. Plans are built from dal, roti, sabzi, rice and the food you already cook. Portioning, pairing and timing do most of the work. A plan that needs imported ingredients is a plan you abandon in a month.
How is the plan adjusted as I go?
Weekly. Your dietitian reviews what actually happened — what you ate, how you slept, what the scale and your symptoms did — and adjusts. When you bring fresh reports, they are read and the plan moves with them.
Can I talk to someone before deciding?
Yes. The first call is free and about fifteen minutes, with no payment and no sales pitch. You will leave it knowing what we would look at first, whether or not you sign up.
A note on scope. This page is everyday nutrition guidance. If a diagnosed condition or a documented deficiency turns out to be driving what brought you here, it belongs in clinical nutrition care — a consultation with your reports read, an assessment, and a plan that gets revised at follow-up — and we will take you there. Either way, we do not diagnose, order investigations, or prescribe, change or stop medication; those stay with your doctor.
Next step
Bring your reports. We will read them properly.
The first call is free and 15 minutes. No payment, no sales pitch — you will leave knowing what to fix first, whether or not you sign up.