Whether you train at the gym, run marathons, play competitive cricket, or do CrossFit, your nutrition determines your performance ceiling. Our evidence-based Indian sports nutrition program optimizes fuel timing, macronutrient periodization, and recovery nutrition to help you train harder, recover faster, and perform at your peak.
Fuel Your PerformanceYoga + Nutrition: Combine daily live yoga sessions with a personalized meal plan from clinical dietitian Jyoti Singh, a complete approach to lasting health.
Athletic performance is built in the kitchen, not just the gym. Your body's ability to train, adapt, and recover depends critically on three nutrition factors: adequate calories to fuel training (undereating is the number one performance killer), proper macronutrient timing (carbs before training for fuel, protein after for recovery), and micronutrient sufficiency (iron, vitamin D, calcium, magnesium are commonly deficient in Indian athletes).
The protein requirement for athletes is significantly higher than the general population. While ICMR recommends 0.8g/kg for sedentary adults, athletes need 1.2-2.0g/kg depending on sport type. Strength athletes (bodybuilding, powerlifting) need 1.6-2.0g/kg, while endurance athletes (running, cycling) need 1.2-1.6g/kg. For a 70 kg gym-goer, that is 112-140g protein per day, achievable through Indian food but requiring strategic planning.
Carbohydrate periodization is the most underutilized strategy in Indian sports nutrition. High-carb days on heavy training days (5-7g/kg body weight), moderate carbs on light training days (3-5g/kg), and lower carbs on rest days (2-3g/kg). This approach optimizes both performance and body composition simultaneously, you fuel when you need it and cut back when you do not.
Calculate your sports-specific calorie needs with our calorie calculator. Find your ideal protein-carb-fat split with the macro splitter. Check your BMI, though for athletes, body fat percentage is a better metric.
A periodized methodology built around your training and competition calendar
Sport type, training schedule, competition calendar, current nutrition, body composition goals, injury history, and supplement use review.
Training day vs rest day meal plans with pre/intra/post workout nutrition protocols. Adjusted for Indian food availability and preferences.
Weekly check-ins tracking performance metrics (strength numbers, endurance times, body composition) alongside nutrition compliance.
Carb-loading protocols, race/game day nutrition, hydration strategies, and recovery nutrition for post-competition.
From first click to personalized plan, it's simpler than you think
Athletic profile questionnaire
One-on-one with Jyoti Singh
Your sport-specific nutrition roadmap
~2,800 calories, 140g protein. For a 70-75 kg male doing 4-5 strength training sessions per week. Showing the periodization concept across training, light, and rest days.
Important: This is a sample template. Your actual plan will be calibrated to your sport, training volume, competition calendar, and body composition goals. Book a free consultation for a personalized periodized plan.
Undereating is more common than overeating among serious athletes. If you train hard and eat too little, you lose muscle, get injured more often, feel exhausted, and plateau. Calculate your needs properly with our calorie calculator, most athletes are surprised at how much they should be eating.
Whole food protein (eggs, paneer, chicken, dal) comes with vitamins, minerals, and fiber that supplements do not. Protein powder is a convenience tool, not a magic potion. 80% of your protein should come from food.
Your body needs different fuel on different days. High carbs on heavy training days, moderate on light days, lower on rest days. Eating the same 3,000 calories every day means you overeat on rest days and potentially undereat on intense training days.
In Indian climate (30-40°C), athletes lose 1-2 liters of sweat per hour of training. This is not just water, it is sodium, potassium, and magnesium. Plain water is not enough. Add a pinch of salt and lemon to your water bottle, or use ORS during long training sessions.
A professional cricketer or bodybuilder eating 5,000 calories and taking 15 supplements has very different needs (and often very different pharmacological support) than a recreational gym-goer. Their diet will make you fat, not fit. Get a plan designed for YOUR training level and goals.
Find your sports-specific daily calorie target.
Track your starting point, body fat % is a better athletic metric.
Get your protein-carb-fat split for performance and body composition.
Building lean muscle? Our weight gain program pairs perfectly with strength training.
Cutting body fat while preserving muscle, athlete-friendly approach.
How much protein you actually need and the best Indian sources.
Book a free 45-minute consultation with Jyoti Singh and get a periodized Indian sports nutrition plan built for YOUR sport, training schedule, and competition calendar.
Book Free ConsultationCommon questions about sports nutrition
If muscle gain is your primary goal, our weight gain program builds lean mass with calorie-dense Indian foods.
Cutting body fat while preserving muscle? Our weight loss program is athlete-friendly and macro-precise.
Wedding around the corner? Combine athletic conditioning with bridal/groom nutrition for peak day-of performance.