--- title: "Sports Nutrition for Peak Performance & Muscle Gain. Hire an Expert. - mytribe" description: "Unlock your potential with expert Sports Nutrition. Hire a top sports dietitian on Tribe to get a custom athlete diet plan designed to boost strength, enhance performance, and accelerate muscle gain. Stop guessing and start achieving your fitness goals today!" canonical: https://mytribe.in/narshanaswati/sports-nutrition last_updated: 2025-08-31 --- # Sports Nutrition in Bengaluru By [Swati Narshana](https://mytribe.in/narshanaswati) · 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. Typically ₹2,500-6,000 per month (estimate) ## Locations Available online; In-person consultations at Peoples Tree Hospital and across Bengaluru ### Visit at - Consultations at Peoples Tree Hospital, Yelahanka New Town (consults near RMZ Galleria Mall, Jakkur, Sahakar Nagar, Hebbal, Allalasandra Lake, Vidyaranyapura) - Consultations across Bengaluru (Bengaluru, Bengaluru, Karnataka, India) Also available online. ## Pricing guide (estimates) These are indicative prices based on provider's past work. Enquire now to find out final quote. ### One-Time Consultation & Diet Chart A single 45-minute health assessment session including a standardized diet plan and basic guidelines without ongoing coaching or follow-ups. Typically ₹800-1,200 Per Session (estimate) #### 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.* ### Monthly Fitness & Muscle Gain Program Comprehensive 30-day plan including clinical assessment, customized macro-nutrient chart for hypertrophy, Indian home-cooked recipes, and weekly progress tracking calls. Typically ₹2,500-3,500 Per Month (estimate) #### 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 Specialized clinical nutrition for athletes and injury recovery featuring anti-inflammatory protocols, sport-specific meal timing, supplement review, and high-touch monitoring. Typically ₹4,500-6,000 Per Month (estimate) #### 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. ## 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. ## Highlights Browse through Swati Narshana's best work. ### [Featured](https://mytribe.in/narshanaswati/sports-nutrition/featured) - ![Who says athlete meal plans have to be boring? This is a healthy nacho bowl I designed for a client. It is packed with protein from paneer, fiber from beans, and healthy fats from guacamole, all balanced with carbs for energy. Eating for performance can be delicious!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/507d4740-417a-46b9-8860-79cb4b86b857) - ![Simple, colorful, and so good for you! These fruit skewers and fresh watermelon with a mint cooler are a perfect example of a healthy post-workout snack. They help with hydration and replenish your energy stores naturally.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d25c2570-a8be-487b-929a-b47d4a0bba4e) - ![Setting up a healthy and satisfying meal. This gives you a better look at the balanced nacho bowl, perfect for a main course that supports a lean muscle diet without sacrificing flavor. You can see the fresh salad and salsa served alongside.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/47c2e6b6-c519-42cd-94fe-575f7064c241) - [Video: It is so important to protect your body. This video explains how the right nutrition plays a big role in joint care for athletes. I focus on injury recovery nutrition to help prevent common issues like knee pain and keep you in the game.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa26cd31-a20a-4857-9b54-6dc2adb8cb60) ### [Fun & Flavorful Meal Plans](https://mytribe.in/narshanaswati/sports-nutrition/fun-flavorful-meal-plans) - ![Who says athlete meal plans have to be boring? This is a healthy nacho bowl I designed for a client. It is packed with protein from paneer, fiber from beans, and healthy fats from guacamole, all balanced with carbs for energy. Eating for performance can be delicious!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/507d4740-417a-46b9-8860-79cb4b86b857) - ![Who says athlete meal plans have to be boring? This is a healthy nacho bowl I designed for a client. It is packed with protein from paneer, fiber from beans, and healthy fats from guacamole, all balanced with carbs for energy. Eating for performance can be delicious!](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/120d6b16-5540-407c-a16b-7e117a9e02e2) - ![Setting up a healthy and satisfying meal. This gives you a better look at the balanced nacho bowl, perfect for a main course that supports a lean muscle diet without sacrificing flavor. You can see the fresh salad and salsa served alongside.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/47c2e6b6-c519-42cd-94fe-575f7064c241) - ![Setting up a healthy and satisfying meal. This gives you a better look at the balanced nacho bowl, perfect for a main course that supports a lean muscle diet without sacrificing flavor. You can see the fresh salad and salsa served alongside.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c27c1bab-01e1-44c8-ab8a-86880f0e1028) ### [Healthy Snacking & Hydration](https://mytribe.in/narshanaswati/sports-nutrition/healthy-snacking-hydration) - ![Simple, colorful, and so good for you! These fruit skewers and fresh watermelon with a mint cooler are a perfect example of a healthy post-workout snack. They help with hydration and replenish your energy stores naturally.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d25c2570-a8be-487b-929a-b47d4a0bba4e) - ![Simple, colorful, and so good for you! These fruit skewers and fresh watermelon with a mint cooler are a perfect example of a healthy post-workout snack. They help with hydration and replenish your energy stores naturally.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4eb6e97-177e-4087-83d5-a6806909ffe1) ### [Nutrition for Injury Prevention & Recovery](https://mytribe.in/narshanaswati/sports-nutrition/nutrition-for-injury-prevention-recovery) - [Video: It is so important to protect your body. This video explains how the right nutrition plays a big role in joint care for athletes. I focus on injury recovery nutrition to help prevent common issues like knee pain and keep you in the game.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aa26cd31-a20a-4857-9b54-6dc2adb8cb60) ## Meet your expert [Swati Narshana](https://mytribe.in/narshanaswati) ### 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. ## More services from Swati Narshana - [Corporate & Group Wellness Programs](https://mytribe.in/narshanaswati/corporate-group-wellness-programs) · ₹5.5-45K per session (estimate) - [Medical Nutrition Therapy](https://mytribe.in/narshanaswati/medical-nutrition-therapy) · ₹2,500-8,500 per program (estimate) - [Personalized Nutrition & Weight Management](https://mytribe.in/narshanaswati/personalized-nutrition-weight-management) · ₹3.5-24K per program (estimate) ## Experts similar to Swati Narshana on mytribe - [Sports Nutrition by Shona Prabhu](https://mytribe.in/nutrifymydiet/sports-nutrition) · ₹8-12K per month (estimate) · Bengaluru - [Sports Nutrition by Taffylene](https://mytribe.in/taffylene/sports-nutrition) · ₹20-65K per program (estimate) · Qua Nutrition - [Sports Nutrition by Gayatri Shanbhag](https://mytribe.in/dietribygayatri/sports-nutrition) · ₹6,000-8,500 per plan (estimate) · Qua Nutrition - [Sports Nutrition by Anaa Nutricare](https://mytribe.in/dt.arpitha_fitkarnataka/sports-nutrition) · ₹6-15.5K per program (estimate) · Anaa My Health Nutricare | Best Dietician and Nutritionist Clinic in Yeshwanthpur, Bangalore - [Personalized Nutrition Coaching by Bharath](https://mytribe.in/bharath_fitness_trainer/personalized-nutrition-coaching) · ₹4.5-12K per month (estimate) · Bengaluru - [Personalized Nutrition & Meal Planning by Vijeta Goyal](https://mytribe.in/nourish_thrive_transform/personalized-nutrition-meal-planning) · ₹9.5-16K per program (estimate) · Bengaluru - [Nutrition Coaching for Sustainable Results by Mrinalini Bakshi Sengupta](https://mytribe.in/fit.with.coach.m/nutrition-coaching-for-sustainable-results) · ₹5,000-7,000 per month (estimate) · India - [Sports Nutrition Coaching by Ranit Roy](https://mytribe.in/thisanimal_lifts/sports-nutrition-coaching) · ₹1,800-7,000 per month (estimate) · Delhi ## Book To book Swati Narshana, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Sports%20Nutrition%20by%20Swati%20Narshana.) 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