Sports Nutrition
Navachethana Hospital
I make athlete meal plans that fit your sport and goals, help with muscle gain, weight management, and injury recovery, and give you recipes you’ll actually want to eat.
Pricing Guide
Monthly Fitness & Muscle Gain Program
Core Planning & Strategy
- Initial Clinical Assessment: A 45 to 60 minute detailed consultation analyzing current BMI, body composition goals, and daily activity levels.
- Customized Macro-Nutrient Chart: A monthly diet plan specifically calculated for protein, carb, and good fat distribution to support muscle growth.
- Vegetarian & Non-Veg Options: Plans tailored to preference utilizing readily available Indian protein sources like Paneer, Soya, Chicken, and Lentils.
Recipe & Lifestyle Support
- Tasty Twist Recipe Guide: Access to signature interesting recipes (e.g., Healthy Nacho Bowl, Fruit Skewers) to prevent diet fatigue.
- Healthy Snacking Menu: A specific guide for mid-meal hunger pangs based on time of day.
- Dine-Out Strategy: Guidance on what to order when eating out to maintain progress.
Coaching & Accountability
- Weekly Progress Calls: 4 scheduled check-ins (1 per week, 15 mins) to review weight, inch loss, and energy levels.
- WhatsApp Support: Direct access for ad-hoc queries, motivation, and sharing meal photos for accountability.
- Plan Tweaks: Bi-weekly minor adjustments to the diet based on digestion and adherence.
Advanced Athlete Performance & Rehab Plan
Clinical & Performance Strategy
- Bloodwork & Report Analysis: Deep dive review of medical reports or hospital summaries to identify deficiencies affecting performance or recovery.
- Sport-Specific Periodization: Meal timing strategy aligned with training sessions (Pre-workout energy, Intra-workout hydration, Post-workout recovery).
- Injury Recovery Protocol: Specialized anti-inflammatory diet plan incorporating nutrients for joint care and soft tissue healing.
Advanced Supplementation
- Supplement Stack Review: Professional guidance on the necessity, dosage, and brand selection of sports supplements like Whey and Creatine.
- Hydration Strategy: Personalized water and electrolyte intake plan to prevent cramping and fatigue during high-intensity training.
High-Touch Coaching
- Priority Support: Faster response times for urgent queries regarding pain flare-ups or sudden energy dips.
- Body Composition Tracking: Monitoring of muscle mass vs fat mass changes rather than just scale weight.
- Physio Collaboration: Coordination with your physical trainer or doctor to align nutrition with the exercise regimen.
One-Time Consultation & Diet Chart
Consultation & Assessment
- In-Depth Health Interview: 45-minute video or in-person consultation to discuss dietary habits, medical history, and fitness goals.
- Dietary Recall: Analysis of current food intake to identify nutritional gaps and junk triggers.
Deliverables
- Standardized Diet Chart: A balanced meal plan (Breakfast, Lunch, Dinner, Snacks) tailored to caloric needs and veg or non-veg preference.
- Basic Recipe Suggestions: Suggestions for healthy swaps for common meals.
- General Guidelines: A cheat sheet of Foods to Avoid and Foods to Include based on the specific goal.
- Note: This item excludes weekly follow-up calls or recipe libraries.
About Sports Nutrition
My Take on Sports Nutrition
Food should put a smile on your face, not stress you out. I’m all about keeping it real – simple meals, no fancy drama, and definitely not boring. With over 20 years as a sports dietitian (and an athlete myself), I know how tough it gets to stick to healthy routines, especially with training and matches. My goal? You see progress, you feel stronger, and you actually enjoy your meals.
What I Do
- I create customized athlete meal plans for your sport and goals – whether you want to run a marathon or just boost your stamina for daily runs.
- Want to put on muscle or manage your weight? I focus on lean muscle diet tips and the right mix of carbs, protein, and good fats. One of my clients gained 8 kg of healthy weight in 2 months – not magic, just the right food and some sweat.
- I pay special attention to joint care and injury recovery nutrition because I know how much that matters in the long run.
How We Work Together
I’m more like your food coach than a strict diet police. You’ll get recipes that you actually want to eat (millets, nacho bowls, fruit skewers – not just plain salads). Healthy post-workout snacks? Sorted. If you’re in Bangalore, we can meet up; otherwise, I’m cool with online sessions.
You bring your energy, I’ll bring the food ideas – let’s make this journey less stressful and a lot more fun.
Meet your Expert
Swati Narshana
95 connects in last 3 months
My Story
Hey, I’m Swati. Been a Dietitian & Nutritionist for 20 years, but honestly, my life’s much more - I’m an athlete, sometimes a singer (just dropped a Saraswati Vandana!), and you’ll spot me at local events or giving health talks in schools. I love seeing real smiles from folks when their health turns around. That’s my high. Mind, body, soul - I try to keep it all balanced, like a good meal.
My Work
Personalised Nutrition Plans - I make simple, personalised diets for weight loss, weight gain, and medical needs like PCOD-PCOS and diabetes.
Mindful Eating Guidance - I help you learn mindful eating, so food feels good, not forced. Quick healthy recipes are my thing.
Athlete & Sports Diets - If you're into sports, I guide you with athlete nutrition so your energy matches your goals.
Building Healthy Lifestyle - I focus on lasting changes, not crash diets. It’s about healthy habits and regular movement.
20 Years Experience - Worked in hospitals, my own clinic, helped 600+ clients. Seen all kinds of journeys.
