---
title: "Sports Nutrition to Boost Your Athlete Performance - mytribe"
description: "Unlock peak athlete performance with a science-backed sports nutrition plan from an Olympic-level nutritionist. Get expert guidance on performance fueling, safe supplements, and sustainable habits to achieve your goals. Book your consultation in Bengaluru or online."
canonical: https://mytribe.in/nutrifymydiet/sports-nutrition
last_updated: 2025-08-31
---

# Sports Nutrition in Bengaluru

By [Shona Prabhu](https://mytribe.in/nutrifymydiet) · I help you use simple, real foods and practical routines to fuel your sport or training, with clear, step-by-step plans that fit your daily life and goals.

## Locations

Online, Clinic at Indiranagar & Travels across India

### Travels to

- Travels to sports teams across India (India, India)

### Visit at

- Clinic at Indiranagar, Bengaluru (consults near Domlur, Ulsoor, CV Raman Nagar, Cambridge Layout, MG Road, Swami Vivekananda Road Metro Station)
- Consultations in 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.

### Initial Diagnostic & Strategy Consultation

60-minute session covering body composition analysis, blood report audit, and training load review to build a baseline diet plan.

Typically ₹3,500-5,000 per session (estimate)

#### Clinical Analysis
*   **Body Composition Check:** Bio-impedance measurement to determine muscle mass versus fat percentage and set realistic composition goals.
*   **Blood Report Audit:** Review of recent markers to identify deficiencies (Vitamin D, B12, Iron) or inflammation hindering recovery.
*   **Training Load Calculation:** Analysis of current workout intensity (swimming, running, gym) to determine actual caloric and macronutrient needs.

#### Strategy Blueprint
*   **Real Food Framework:** A dietary plan focusing on whole foods (Roti, Dal, Rice, Eggs) rather than relying on expensive supplements.
*   **Supplement Safety:** Review of current supplements against anti-doping standards (Informed Choice/Sport).
*   **Performance Troubleshooting:** Specific advice for issues like runner's gut, cramping, or mid-day energy crashes.

### Elite Competition Monthly Retainer

Monthly management featuring macro-cycle periodization, travel menu audits, and race-day fueling timelines.

Typically ₹8-12K per month (estimate)

#### Precision Protocols
*   **Macro-Cycle Periodization:** Daily adjustments to carbohydrate and protein intake based on Training Days vs Rest Days.
*   **Supplement Stack:** Design of specific protocols using Informed Sport certified anti-doping brands.
*   **Event Strategy:** A minute-by-minute fueling timeline for race or match day execution.

#### Logistics & Recovery
*   **Travel Nutrition:** Assistance with selecting meals from hotel menus or flight options during tournaments.
*   **Gut Training:** Strategies to condition the stomach to handle fuel during high-intensity efforts.
*   **Continuous Monitoring:** Weekly reviews of fatigue, sleep quality, and soreness to tweak nutrition for recovery.

### Junior Athlete Mentorship (3 Months)

12-week course including tiffin-friendly meal plans, hydration protocols, and fortnightly progress calls to support growth and recovery.

Typically ₹18-24K per 3 months (estimate)

#### Daily Fueling
*   **School & Sport Integration:** Customized meal plans managing energy through school and training, including specific tiffin box recipes.
*   **Timing Protocols:** Schedules for 15-min pre-training snacks and 30-min post-training recovery meals.
*   **Hydration Strategy:** Personalized fluid intake charts based on urine color monitoring.

#### Monitoring & Education
*   **Fortnightly Check-ins:** Calls to adjust calorie intake based on training intensity or seasonal shifts.
*   **Parent Guidance:** Education on reading labels and choosing safe packaged snacks like makhana or yogurts.
*   **Growth Tracking:** Monitoring height and weight to prevent under-fueling during critical growth years.

## About Sports Nutrition

### How I Make Sports Nutrition Work for You

I don’t believe in strict diets or fancy fads. My focus is on building habits that stick, whether you're a pro athlete, a parent with sporty kids, or just someone who wants to train smarter. I break down athlete fueling strategies so you can actually use them in daily life - no complicated rules, just what works.

### Who I Help

- Pros, national champs, and young athletes starting out
- Runners, cyclists, and gym lovers chasing better results
- Sports parents wanting to support their kids
- Anyone stuck in the diet cycle, ready for a fresh start

### What We Do Together

- Fuel smarter: Pre, during, and post-workout meals tailored to your sport - from rajma rice to simple whey shakes.
- Hydration for performance: I share quick hacks so you don’t end up tired or cramping.
- Safe sports supplements: I clear the confusion, help you spot red flags, and only suggest what’s backed by science and safety.
- Young athlete nutrition: I run practical sessions for parents so you know exactly what your child needs to grow and perform.

### My Checklist

- Sleep 8 hours? Big win.
- Training hungry? Nope, not on my watch.
- Real food, simple meals, protein in every plate.
- **Time lagega** (it will take time) - small steps, real changes.

I want you to feel confident about your food choices and see results that last. No shortcuts, just real progress.

## Highlights

Browse through Shona Prabhu's best work.

### [Featured](https://mytribe.in/nutrifymydiet/sports-nutrition/featured)

- [Video: Hear directly from a national-level swimmer about how our tailored nutrition plan transformed his performance and daily life. It's not just about food; it's about building habits that lead to waking up happier and achieving top results in the pool.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7448e15e-3c35-49ae-8cf9-cd05312fdcdb)
- [Video: Many athletes use beetroot juice but miss out on its benefits by getting the basics wrong. I break down the science into four simple steps: the right quantity, correct timing, what to avoid, and how to prepare it for maximum performance boost.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7fe3e8bd-021c-41ea-b23a-a2b17a7df05d)
- [Video: This is what success looks like. A podium finish for a young swimmer at the Junior National Aquatic Championship is a result of consistent training and a smart fueling strategy. We build the nutritional foundation that turns hard work into medals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a846b378-4a75-4b63-9798-1f3bfc747d27)
- [Video: It's an honor to hear from Coach Sharath of Nettakallappa Aquatic Centre. We work together to integrate professional nutrition strategies early in an athlete's journey, focusing on long-term growth and performance from age 10 onwards.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/10b42620-e107-419e-8b97-52e8455c9417)
- [Video: "Will protein shakes damage my kidneys?" This is a myth I hear all the time. For healthy individuals, protein shakes are a safe and effective tool for recovery. I help you understand how much you really need and which brands are safe to use.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1fa2b66c-4319-42e2-bc96-cafbb6992030)
- [Video: As a mother, I know how challenging it can be to find healthy snacks for kids. Here are five of my go-to nutritious, kid-approved snacks that are perfect for busy parents and support your young athlete's energy needs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fbd1e039-22c5-4ce8-a04f-9c7ef2ea1a4d)
- [Video: Curious about what a sports nutritionist eats? Here’s a look at my day. From a protein-packed smoothie to a hearty fish curry and a simple whole wheat pasta dinner, I show you that eating healthy is about enjoying delicious, nourishing meals that fit a busy life.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/73cc6b06-09bf-48e0-98b0-b49bc9c6d1a5)
- [Video: I'm Shona Prabhu, a sports and wellness nutritionist. I have the privilege of working with a wide range of clients, from dedicated young athletes to members of the Indian national team, helping them achieve their peak performance through personalized nutrition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/99ec9461-a2ea-4475-b193-3a337dc8da27)

### [Client Victories & Testimonials](https://mytribe.in/nutrifymydiet/sports-nutrition/client-victories-testimonials)

- [Video: Celebrating our athletes' incredible achievements at the Karnataka State Swim Meet. Seeing them hit personal bests and stand out is why I do what I do.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f9b16829-a7b6-4936-ab55-c335167e7564)
- [Video: A national-level swimmer shares his experience. He highlights improved recovery, better training times, and the benefits of a non-restrictive diet with regular follow-ups.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/53fb2819-eb28-4291-8f5a-bed463f33844)
- [Video: More smiles and medals from the Karnataka State Swim Meet. Congratulations to all the dedicated swimmers on their fantastic performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9625b9d6-3f2b-42fc-bfcc-5d3d46d82a5d)
- ![It was a pleasure to conduct a nutrition assessment for Ishan Pandita, one of Indian football's rising stars. Proper fueling is key at the elite level.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9229c439-0d47-4ebc-902b-39edb7be662a)
- ![I'm thrilled to be working with Indian cricket superstar Shardul Thakur on his nutrition journey. We are focused on personalized meal plans to enhance his performance on the field.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/439b16da-09bc-4eb3-b78d-538e7d177bf4)

### [Fueling for Performance: Pre, During & Post Workout](https://mytribe.in/nutrifymydiet/sports-nutrition/fueling-for-performance-pre-during-post-workout)

- [Video: An 8 AM game? Your fueling starts the night before. I explain how to structure your dinner, bedtime snack, and an early breakfast to ensure you're primed for peak performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/696e21bb-e750-43a2-99fb-01fb85c76a3b)
- [Video: Timing is everything. This video breaks down exactly what to eat 2-3 hours before your competition for sustained energy and what quick-digesting carbs to have 30 minutes before for that final boost.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b37bd5b7-58d3-4319-8af0-07a9b1092fb7)
- ![An infographic guide explaining why pre-training nutrition is more important than you think. Learn how to avoid dizziness, fatigue, and muscle loss by fueling your body correctly.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/617420e4-ed2e-4704-9318-25b5ee873ea8)
- ![Training on an empty stomach is a bad idea. This visual explains how it can lead to drops in blood sugar, depleted glycogen, and higher stress hormones.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2c4a5cf7-7f69-4435-b05c-8e4a8de3b7e2)
- ![For meals 2-3 hours before training, focus on complex carbs and fiber. Think brown rice with dal, paneer bhurji with chapatis, or rajma rice for steady, crash-proof energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/98ce6639-4ca7-4700-89f1-25ef3c610235)
- ![Need a quick boost 15-30 minutes before training? Opt for fast-digesting carbs like ragi malt, a smoothie, sweet potato chaat, or dates to avoid sluggishness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a448eaf7-f48b-463a-8bc7-68ab206f47e8)
- [Video: Some healthy foods aren't ideal right before training. I explain why you should skip eggs, almonds, yogurt, sprouts, and milk as a pre-workout meal to avoid feeling slow or bloated.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/97b221bf-9242-4ff7-bcd7-6c7defdd19a2)
- [Video: Have a long drive to practice? Use that time to fuel up. I share ten easy pre-practice snack ideas, from a simple banana to a fruit milkshake, to top up your energy stores.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6018c708-d779-4680-92b4-072ed08bac3a)
- ![A guide on how to fuel better for your run. Proper nutrition can be the difference between hitting a wall and finishing strong.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c749174-57c4-4ff9-a4c7-2cbab400c5c9)
- ![What should you eat 30 minutes before a run? This graphic shows simple carbohydrate options like bananas, jam on toast, or an energy bar for instant energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/eb456645-0bfb-46e8-a11e-ab0bb74e83b7)
- ![Fueling during a run depends on duration. For runs under 60 minutes, water is fine. For longer runs, consider options like coconut water with dates to maintain energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2a516403-b986-46a0-a80b-e60326704a5e)
- ![What to eat after your run? Within 30 minutes, focus on simple carbs and high-quality protein like a whey shake with a banana or a yogurt parfait to restore energy and enhance recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9ecb71c1-a542-4f7e-9427-45e43d1c9bfc)
- ![Recover like a pro with this easy guide to post-workout nutrition. Giving your body the right fuel after training is non-negotiable for progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8fad686e-6114-4819-b3dd-7e54aee6b421)
- ![This infographic explains why recovery nutrition is so important. It helps refuel energy stores, repair muscle damage, and rehydrate your body to prevent fatigue and soreness.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/576a591a-bb60-4d09-821d-f0ed80eafae8)
- ![The winning formula for recovery is simple: carbs to replenish energy, protein to repair muscles, and fluids to rehydrate. Think of it as turning recharge mode on.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/45cbfbc5-dc08-4074-acd2-5fb19ba813bd)
- ![Here are some easy and effective post-workout meal combinations, including a protein shake with fruit, a chicken sandwich, or Greek yogurt with berries.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bb3f402b-d71a-4b43-87df-772a15acdd81)
- [Video: Attention swimmers: what you avoid during your tapering phase is crucial. This list outlines foods to skip, like cheat meals and high-fat foods, to ensure you're race-ready.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f6e13334-0833-4eb1-9516-a42a2e282983)
- [Video: Are you making this common mistake when trying to build muscle? Eating too little can work against you. I explain what to do instead, focusing on total calories and nutrient timing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/360f8727-ba2f-4369-8bd7-75284e9bb6b6)
- [Video: Busting common running myths. I clarify the facts about running on an empty stomach, when to use energy gels, and why you need more than just protein for recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bea55453-412b-42e0-a7b1-d894a8222f40)
- [Video: Even world chess champions use nutrition for a winning edge. I explain the fueling strategies that help maintain focus and energy during high-stress, mentally demanding competitions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a78e7fe8-3425-4e2a-a2cf-2407ba5db03c)
- [Video: Have you seen footballers doing this? It's called carbohydrate rinsing. I explain the science behind this performance hack that boosts focus and endurance without causing stomach discomfort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8833644b-5a73-479b-8289-d69169b8d41c)
- [Video: Thala for a reason. Seeing MS Dhoni have a banana pre-match is a great reminder of the importance of pre-training fuel for stable energy and peak performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/38dc6092-c12f-4cee-a05c-e463dacf9d97)

### [Supplements Demystified: Science vs. Hype](https://mytribe.in/nutrifymydiet/sports-nutrition/supplements-demystified-science-vs-hype)

- [Video: What does a sports nutritionist really think about common supplements? I rate energy gels, salt capsules, caffeine, nitrates, and Omega-3s, explaining their specific uses for athletes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b26c351e-16e6-4393-a67b-2bb0276c33e0)
- ![For athletes, supplement safety is non-negotiable. This guide explains why third-party testing matters and how it protects you from banned substances and ensures product purity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8798ab9c-af9a-438d-8753-e78167ea8f00)
- ![What are third-party certifications? They are your insurance policy against banned substances, verifying the safety, quality, and purity of supplements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f823bbc3-28cc-40e9-977a-e5cfcab08e28)
- ![Look for the Informed-Sport logo. This globally recognized certification ensures every single batch of a supplement is tested for banned substances before it hits the market.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/525f727e-0e65-4feb-88dc-6247dc55b5e7)
- ![The Informed-Choice logo means a product is regularly batch-tested in a world-class anti-doping lab, ensuring it stays safe for athletes year-round.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a425c99b-1534-4d29-8496-667c997cb596)
- ![The BSCG (Banned Substances Control Group) certification is the gold standard for testing, ensuring your supplements are clean and competition-ready.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6364d6a0-30a8-40fa-b531-71110513de8d)
- ![HASTA (Human and Supplement Testing Australia) is another leading certification that guarantees what's on the label is what's in the bottle through rigorous purity and potency testing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6ba96f23-9d4f-467a-8e16-dd4a1046a09c)
- [Video: Are your supplements safe? With India ranking high in doping violations, I show you how to identify the certification logos that prove a product is tested and safe for competition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1f38d1b6-7099-444e-8eb1-778a1a8285b0)
- ![Creatine is one of the most studied supplements, but it's surrounded by myths. Let's separate the myths from the facts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ca41565-b9ef-455d-90da-496f52009f0c)
- ![Let's understand creatine. It's a naturally occurring compound that helps provide energy for explosive movements and is found in foods like meat and fish.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a9789d3-750e-4d03-83a5-b40c19c65e8d)
- ![The benefits of creatine are backed by science. It can increase strength and power output by 5-15%, enhance muscle growth, and improve recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/02f10310-3a80-40e4-9b8d-acac57b3f686)
- ![Myth: Creatine is an anabolic steroid. Fact: It's a natural compound, completely different from steroids, and is both safe and legal for athletes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f1efdc0c-bc57-4927-9da7-483264f5c4e3)
- ![Myth: Creatine damages your kidneys. Fact: Extensive research shows that daily doses of 3-5 grams are safe for individuals with healthy kidneys.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/12625405-ca25-4ed3-ae08-d11cd15614c7)
- ![Myth: Creatine causes excessive water retention. Fact: While it does pull water into muscle cells (which is beneficial), it does not cause excessive water weight gain.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bb6279db-a945-4a00-9a49-c9c92058d021)
- ![Caffeine is a powerful tool for sports performance, but you need to know how to use it. This guide covers the science behind how it works.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6c9e7a60-d573-4867-8cab-827a38ab2ed4)
- ![How does caffeine work? It blocks adenosine to reduce tiredness, boosts adrenaline for alertness, and helps muscles use fat for fuel, sparing precious glycogen.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1df2f1ef-338b-4bad-acd0-433e654e34e9)
- ![For athletes, the benefits of caffeine include delaying fatigue by 12-20%, improving explosive efforts, and sharpening reaction time and decision-making.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/11ee2067-57e2-4d4e-8d77-faa906efe7cb)
- ![A word of warning on caffeine. It's not for everyone, especially those with anxiety or heart conditions. It's crucial to know your tolerance and cycle its use.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3a15121f-913a-4379-b261-7e258c81549b)
- ![Which type of magnesium is best for athletes? This guide breaks down the different forms and their specific benefits for energy, recovery, and focus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0cb80c3d-45a8-4e33-9930-576595d1f16a)
- ![Why does magnesium matter for athletes? It supports energy production, reduces cramps and soreness, boosts recovery and sleep, and improves focus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/34bf3659-c978-46e0-bc9c-ed1ed6251202)
- ![Magnesium Glycinate is ideal for post-workout or bedtime. It's best for muscle recovery and deep sleep, reduces soreness, and is gentle on the stomach.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/46474ce3-971c-4f3f-ba03-a2a46585f572)
- ![Magnesium Malate is great for endurance athletes. Take it before or during long sessions to boost energy production and reduce fatigue.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e3356f36-874e-421c-aaa9-3acb48fc197e)
- ![Magnesium Threonate is best for competitive athletes needing sharp focus. It enhances cognitive function, supports nervous system recovery, and may improve reaction time.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2b5b45bd-418a-47c5-bf97-c526f5687d2e)
- ![BCAAs: Are they just hype or is there real science behind them? This guide explains what they are and when they might be useful for an athlete.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b92a8759-bc4c-42b8-8ee4-753aff3f85a3)
- ![What are BCAAs? They are three essential amino acids: Leucine for muscle growth, Isoleucine for energy production, and Valine for muscle recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/09dab5cb-63b8-48e1-b858-70efe1025e41)
- ![When should you consider taking BCAAs? They can be beneficial if your recovery is low, if you're in a calorie deficit, or if you have long, multiple training sessions in a day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/18e2d613-7f35-42ce-a4b7-9739b05bf01a)
- ![When should you skip BCAAs? If your training load is low, if you think it's a magic pill for muscle, or if you have pre-existing kidney or liver conditions.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1088242a-e757-477d-9978-64af534fc21a)
- ![A guide to BCAA dosage. Beginners can start with 2-3 grams per day during training, but always consult a sports nutritionist and never try it for the first time on competition day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dbbded42-1665-4ec3-bac4-299a95fe8340)
- [Video: EAA vs. BCAA: What's the difference and which one should you choose? This visual breaks down the key benefits of each to help you decide.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c8c126a2-9821-4252-90c0-6acfeca67d95)
- ![Can collagen really speed up recovery? Let's look at the evidence for its role in joint, ligament, and tendon health for athletes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/554737b3-74e9-4820-97c0-ec9bf18637c8)
- ![What is collagen? It's the main protein in your joints, ligaments, and tendons, providing strength and flexibility to your body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c7fa78ed-441b-4497-815a-b1160f413037)
- ![How does collagen help? It can reduce joint pain, speed up tissue repair, and boost the strength of your tendons and ligaments.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b036b512-cd6f-490a-9bcd-d248a0ffa6a0)
- ![What does the science say? Studies show collagen supplements can help reduce injury risk, improve mobility, and aid post-workout recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5e2cdf46-c02f-45ea-a8fd-923e2b741868)
- ![Where do we get collagen from? Natural sources include bone broth, fish, and egg whites, in addition to collagen supplements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/102c0a10-e031-4f38-bb4b-a4d9a409f527)
- [Video: With doping being a major concern, I explain why I trust and recommend Informed Choice certified products like Fast&Up Reload for safe and effective hydration.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ac45ee1e-226e-43b4-8f03-70016098f574)
- [Video: Energy drinks are packed with caffeine and sugar. I break down the labels of popular brands like Red Bull and Monster to show you what you're really consuming.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/59af6a17-d1b9-457d-bc04-8afb72b050f9)

### [Nutrition for Young Athletes & Parents](https://mytribe.in/nutrifymydiet/sports-nutrition/nutrition-for-young-athletes-parents)

- [Video: "Is bread okay before training?" "Will too much protein damage their kidneys?" I see the questions and concerns sports parents have. You're not alone, and I'm here to help guide you.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/152cc64b-16f5-41e5-80f9-e142cf6d6abe)
- [Video: A fun take on the Olympic events that sports parents would win medals in, from early morning wake-ups to preparing balanced meals. We see and appreciate your dedication.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f72c5100-f9d9-4be9-adab-d6772b552b10)
- [Video: Is caffeine safe for young athletes? I explain the three main reasons why it should be used with extreme caution and when, in rare cases, it might be considered under professional guidance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9b67d323-275e-4e9a-9998-b61622ef87a1)
- [Video: Your childhood diet influences your future self. This is why kids' nutrition is so important for optimal growth, development, and long-term well-being.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e91c6ce5-541d-4363-8cc8-afda31f0f3b6)
- [Video: For the hungry teenage athlete who doesn't know what to snack on, I provide a list of easy, nutritious ideas that fuel performance and aid recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1f600eba-12cc-48d1-b629-8a6d9820020f)
- [Video: A glimpse into a nutrition session for young swimmers and their parents at Anepa Sports Club. Empowering families with knowledge is a core part of my work.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b260fa48-6e60-4021-872b-c95092653f4e)
- [Video: An engaging sports nutrition session for young athletes and their parents at Lakshyan Academy of Sports, focusing on the essential role of nutrition in youth athletics.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2ae79b40-3084-407c-9d80-b10e1009a08a)
- ![An announcement for my Parent-Ed session on sports nutrition for youth athletes, covering everything from macronutrients to hydration and pre-training meals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/49452be8-e99a-402b-af53-3fd2774f48b1)

### [Quick & Healthy Recipes](https://mytribe.in/nutrifymydiet/sports-nutrition/quick-healthy-recipes)

- [Video: Looking for healthy breakfast goals? Here are five of my best recommendations, including moong dal chilla, idlis, eggs and toast, oats, and a yogurt parfait bowl.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1750b8af-3a3a-4d1b-b644-a389a382814c)
- [Video: Here's how to make a high-protein breakfast bowl in minutes. Using Greek yogurt, I create a 20-gram protein meal, equivalent to three eggs or a scoop of protein powder.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0de61f9a-8fc7-44ec-8902-56e11ab4c0df)
- [Video: Watch me make a hydrating, high-protein smoothie with a secret ingredient: tofu. This recipe gives you 20 grams of protein and 9 grams of fiber to start your day strong.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8d2f17c1-31ba-4e10-afe8-674c9894463a)
- [Video: You'll never guess the magic ingredient in this creamy, nutritious smoothie: frozen cauliflower. It adds fiber and creaminess with zero cauliflower taste. A great hack for picky eaters.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e40d2eaf-c42d-40d7-9286-44f5dc751db1)
- [Video: Need a protein-packed breakfast in just two minutes? Try this egg-in-a-mug recipe. Just combine an egg with your favorite veggies in a mug and microwave.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/04679541-032c-4ce2-aa40-dfd0e6d916cd)
- [Video: Struggling to get your kids to eat vegetables? This hidden veggie pasta sauce is a game-changer. It's delicious, easy to make, and packed with nutrients.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c0b3893-5f9f-435b-bf83-b9ebadc5d87c)
- ![Tofu is an amazing source of plant-based protein. Here are some sneaky and delicious ways to add it to any meal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e0d47967-9951-4d1a-b556-0151902500ef)
- ![Stuff your parathas with a mix of crumbled tofu and veggies for a protein-packed meal. It's like paneer, but lighter and with less fat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0ea9a7a6-35a6-482d-addb-a40b058d5bb2)
- ![Make a creamy, lactose-free pasta sauce by blending silken tofu with garlic and roasted veggies. No one will ever know the secret ingredient.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b56cac97-0651-4548-a014-8c96acad0051)
- ![Add a quarter cup of silken tofu to your smoothie to make it thick, creamy, and high in protein without any weird flavor.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/97a43c4e-b1c5-4108-82f5-356755002d54)
- ![For a protein breakfast that feels like a treat, replace eggs or yogurt with puréed tofu in your pancake batter to keep them fluffy and soft.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2eec1472-1ad7-43ee-baac-deb57fe39cec)
- ![Use blended tofu as a healthy soup thickener instead of cream or cornflour to add protein and creaminess.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9f204ec0-ff99-4e4e-836c-d8c79439c2ac)
- [Video: A quick and flavorful lemon chicken with zucchini recipe. This one-pot meal is perfect for a busy day when you need a healthy dinner without the fuss.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0c3a1324-cc68-4416-a278-f5bdb7ee0d42)
- [Video: This homemade chivda recipe is a snack that never disappoints. Made with rolled oats, makhana, and nuts, it's a wholesome and crunchy treat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/48a36d6b-746f-49b9-9eeb-7f7a92e629dc)
- [Video: A refreshing watermelon, cucumber, and feta salad perfect for sunny days. The simple dressing of lemon, olive oil, and honey makes it a light and hydrating meal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8459e527-8c57-49f3-8e6d-ec569b064d03)
- [Video: Whip up your own healthy and tasty dips in minutes. I share two simple recipes for a Greek yogurt-based Ranch dip and a Paprika dip.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a584254a-3053-477b-809c-0df314c386da)
- [Video: A taste of the tropics in a glass. This simple mango and tender coconut smoothie is the perfect way to beat the summer heat.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/63054a70-a91f-4aa0-b7a7-9741dca744ba)
- ![Quick and easy breakfast wins you can fix in five minutes. Combine eggs, fruit, and nuts or oats, milk, and seeds for sustained, long-lasting energy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ed24048-935a-4762-a5cb-82eb4774646c)
- [Video: Here's how to build a balanced plate. I show you how to divide your plate into portions for carbs, protein, and fiber-rich veggies, with a side of curd for probiotics.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3c0d89e0-4c20-4cae-b327-3512c14c8562)
- [Video: In collaboration with Go Native, I break down the nutritional benefits of their Rajasthani Kala Chana Bowl. It's a well-balanced meal rich in protein, fiber, and folate.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/78086380-688d-4252-90fa-88395e1f85ee)

### [Smart Snacking for Athletes](https://mytribe.in/nutrifymydiet/sports-nutrition/smart-snacking-for-athletes)

- [Video: Revealing over 25 healthy and delicious snack options for athletes. From hard-boiled eggs to homemade energy balls, there's something to fuel every training session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0d489313-b88b-4c2e-8d3f-8fed047c9d27)
- ![Looking for snacks beyond protein bars? Here are my nutritionist-approved picks that are easy to find and packed with protein.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b66b4cb7-4c0b-4c88-9f15-622ee855f2b5)
- ![High-protein yogurt is a fantastic snack, offering 10-12 grams of protein per 100g. Top it with chia seeds or berries for an extra punch of nutrients.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/22774648-ffbe-4e79-ad12-36967d9e0678)
- ![High-protein buttermilk is a great hydrating snack, providing 6-8 grams of protein per 200 ml. Add jeera or mint for better digestion and taste.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/862ac6c5-626b-4201-9a47-be6c2bac39a0)
- ![Muesli and oats can be a great snack base, offering 10-15 grams of protein per 50g serving. Always check for added sugar and choose unsweetened options.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7930b7cb-06a5-47d8-bbfa-eefa446aac5a)
- ![Roasted soybean or edamame is a crunchy, high-protein snack with 10-12 grams of protein per 25g serving. Store them in an airtight jar to keep them fresh.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8dd4e8a7-b2d3-40f3-b866-38d2f50f9e31)
- ![Protein-rich khakhra or lentil crisps offer 10-15 grams of protein per 50g. Pair them with a curd dip or hummus for extra satiety.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/00b6c272-b2a4-451c-9ba1-2e2b69fec806)
- [Video: When you're craving something sweet, try this chocolate makhana recipe. It's a healthy way to satisfy your sweet tooth using dark chocolate and crunchy lotus seeds.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c30ca07c-c796-427a-b6a6-ab3d573aaea4)
- [Video: Not all cheese is created equal. I take you down the cheese aisle to show you how to spot real cheese and avoid processed slices packed with fillers and preservatives.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/33278600-b45e-41e7-9c8b-aba6ebe2eda6)
- [Video: Looking for a healthy eating-out option in Bangalore? The barbecue chicken or paneer rice bowl from California Burrito is nutritionist-approved, packed with veggies, fiber, and quality protein.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3614a437-2ae3-453b-8253-3f19c8363cc4)
- [Video: Coffee premixes are convenient but often loaded with sugar. I show you how to pick healthier, unsweetened travel-friendly versions for your coffee fix on the go.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c4821808-a2f7-46f5-8aff-f16db75ffccc)

### [Hydration & Recovery Hacks](https://mytribe.in/nutrifymydiet/sports-nutrition/hydration-recovery-hacks)

- [Video: A quick look at the hydration hacks that elite athletes swear by to stay on top of their game, from coconut water to beetroot juice.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c41fc541-2235-4d36-a8a4-f6487862467f)
- [Video: Simple hydration hacks for every sportsperson. I cover pre-hydration, checking your urine color for hydration status, and how much to drink during and after exercise.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/42199dea-cc94-4ebb-ad45-1b7af663f19b)
- [Video: Confused about which electrolyte drink to choose? I break down the differences between Enerzal, Fast&Up Reload, and Electral, explaining which one is right for your sport and intensity level.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c4484d22-59ce-4b74-859b-baa30696c874)
- ![Dehydration can sneak up on you. This guide shows you the key signs to watch out for, including headaches, dry mouth, and muscle cramps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fd7a42d3-60aa-4477-bfb4-5b308bd39a1b)
- ![If your mouth feels like a desert, it's a clear sign you need to hydrate. Don't ignore a dry mouth, cracked tongue, or dry lips.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/60601e7a-72be-4bb8-9baf-091781a28013)
- ![Your urine color is a simple indicator of your hydration level. This chart shows you what to look for, from well-hydrated light shades to dehydrated darker shades.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/012ad121-deb7-4efa-937e-be1fa9b396c5)
- ![Mild headaches and dizziness are often early warning signs of dehydration. Don't wait for it to get worse; hydrate immediately.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4e40d8c2-1ac0-4e7b-a7a5-d1808bc8483c)
- ![Muscle cramps are a common sign of dehydration and can significantly affect your performance. Proper fluid intake is key to preventing them.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/71a7c9b0-49d1-4e64-9f40-4b344f8ea2e9)
- ![All about cramps. Did you know muscle cramps can often be traced back to electrolyte imbalances or dehydration? Let's fix that.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5781606b-6617-4e30-9568-da4e3f2c8373)
- ![What are electrolytes? This infographic explains these essential minerals and why they are crucial for muscle function, nerve signaling, and hydration.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/47a59735-830e-49c7-a081-619e4dfa5cdc)
- ![Don't fear the salt. Sodium is vital for fluid balance and is lost through sweat. A pinch of salt in your workout drink can be beneficial.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/362ace5e-494e-4142-b703-4b4df9d61010)
- ![Potassium is the muscle movement master. Low levels can lead to weakness and cramping. Find it in bananas, sweet potatoes, and avocados.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8014e1e3-0d8d-473f-82e8-34644d644a7d)
- ![Magnesium is the relaxation mineral. It helps muscles relax after contracting, preventing tightness and supporting recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3bae6599-8569-4919-bac2-d7b560f22584)
- ![Electrolyte imbalances are especially common in athletes who engage in high-intensity activities with excessive sweating, leading to cramps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4071a11b-e3ff-4cb2-b8e9-04b1dfabd809)
- ![Beat the heat with the best cooling and hydrating foods for summer. Stay fresh, stay hydrated, and fuel up with nature's best.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1f0a5df6-3466-4440-ab52-9599298053f6)
- ![Coconut water is the ultimate natural electrolyte drink, packed with potassium and magnesium to help you rehydrate faster than plain water.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/97b04648-aa98-4431-ab69-07761b052389)
- ![Watermelon is nature's sweet hydration. It's loaded with water, potassium, and citrulline, making it a perfect summer snack for muscle recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7ca4e5ff-85e9-44f9-9f80-7c396858a8c5)
- ![Buttermilk is the coolest summer drink. It not only hydrates but also aids digestion. Add chia seeds for extra fiber and nutrition.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/729fa8de-3a70-473b-96e2-da18ef762629)
- ![Crunch your way to hydration with cucumber. It's refreshing, light, and packed with antioxidants to help cool down the body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f2bcf710-8dc7-4204-8522-344399508e7d)
- ![Oranges are a juicy energy booster. They are rich in Vitamin C for immunity and contain natural sugars for an instant energy lift.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4183f6d1-998c-4669-a41c-0862db9d634c)
- [Video: This simple summer drink with lemon and mint is my go-to for surviving the heat. It's an instant refresh when you're feeling thirsty and drained.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4d264f2-7005-45b8-a704-192a8c869a5f)
- [Video: Want to ditch sugary carbonated beverages? I share some delicious and healthy alternatives like sparkling water, kombucha, and protein shakes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8eba8d38-cc5e-45d2-bda3-a9d93ff5c58c)
- [Video: Is drinking plain water getting boring? Try this infused water recipe with cucumber, lemon, mint, and chia seeds to make hydration tasty and refreshing.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/93acaa2d-c976-40f9-a50e-0519a52ae62a)
- [Video: If you're struggling with sound sleep, try these five tips. I cover meal timing, caffeine intake, exercise timing, and sleep-friendly foods to help you get a restful night.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/fb44b933-4f24-455d-9b88-f5000c3d11a5)
- [Video: Good sleep starts with smart bites. I share my favorite superfoods for sleep, including walnuts, kiwi, and chamomile tea, and explain the science behind how they help.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ce0329b6-ca2f-4af9-8a71-6bd3e95b4dc0)
- ![Recover while you sleep. This guide shows you the best foods to have before bed to support muscle repair and wake up stronger.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/06085ea9-990b-4b7f-a671-e3835f799357)
- ![Casein-rich foods like Greek yogurt, cottage cheese, and milk provide a slow-digesting protein that fuels muscle recovery overnight.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e319574f-b5ba-46d4-a75d-9755ddf7c9f5)
- ![Magnesium-rich foods like pumpkin seeds, almonds, and dark chocolate help relax muscles and support deep, restful sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/414eb147-bede-4ef0-a13f-baa4369d877c)
- ![Healthy fats from walnuts and flax seeds provide sustained energy and help reduce inflammation while you sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b66cee26-79ed-459c-9b9b-f8d9562197c0)
- ![Herbal relaxants like chamomile tea and turmeric milk can help calm the mind and body, preparing you for a restful night.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c465b1d0-a892-4f76-b687-ef9437e874f2)
- [Video: After a tough workout, your body needs the right fuel to recover. These foods, including pomegranate, cherries, and pineapple, are my top picks for recharging.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5ddedbf4-c347-4542-833e-fe6e38574ff9)

### [Everyday Nutrition Wisdom](https://mytribe.in/nutrifymydiet/sports-nutrition/everyday-nutrition-wisdom)

- [Video: Green flags, athlete edition. This checklist covers the key habits of a well-fueled athlete, from getting 8 hours of sleep to including protein in every meal.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6e2c7c6d-ee5f-4685-9958-09a4a2f67b0a)
- [Video: Red flags, athlete edition. Avoid these common mistakes, like training on an empty stomach and not choosing safe supplements, that can block your path to peak performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/baf5c0c5-2129-4d21-9206-1477ef3e237f)
- [Video: A breakdown of common mistakes athletes make, such as ignoring nutrition requirements during training and not drinking enough water throughout the day.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/02296540-40c7-4d46-839a-79ed12b0c4e0)
- ![A guide to the five most common nutrition mistakes every athlete should avoid to level up their game.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d435da03-e52d-4e22-bfa5-0725a9e9e534)
- ![Poor hydration strategies are a common pitfall. Consistent hydration is key to avoiding fatigue and cramps.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/383bb533-a8b4-4300-bb80-90a372e01141)
- ![Skipping pre and post training meals is a major mistake. These meals are the cornerstone of your performance and recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/87d2bb0f-f1ee-44c8-a35a-f8b6ab6daea9)
- ![Not eating enough carbs for energy will hold you back. Carbohydrates are your body's primary fuel source for intense activity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2fc8387d-40af-4f8d-abe9-af35e4c82b39)
- ![Overusing supplements is a mistake. They are meant to complement a healthy diet, not replace it.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1d42a301-dde3-48cc-b1c3-96219f3c67b0)
- ![Overtraining without adequate recovery and nutrition can lead to burnout and injury. Listen to your body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0bfa8512-40be-4fba-bf0c-82ddd2ccb968)
- [Video: Watch out for these hidden signs that an athlete is underfueling, such as mood swings, frequent illness, and decreased performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1675fb20-a0ef-44f7-b587-316c9abf09e6)
- [Video: Are you suffering from hidden hunger? I explain the common signs, like frequent muscle cramps and low immunity, that indicate a micronutrient deficiency.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6dbc26ab-f804-48c6-88e2-7a34566583fc)
- ![Feeling fatigued with slow recovery? It could be overtraining or hidden inflammation. Blood tests can provide the answer.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/79ef2891-3bb5-4346-a904-225af2660456)
- ![We asked an athlete with these symptoms to get tested and found high levels of inflammatory markers like CPK and hsCRP.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d74e36ed-17e4-4a62-82f5-a42a2c02e278)
- ![Chronic inflammation can delay recovery and increase injury risk. Understanding these markers is key.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/be0066a9-6dda-4c6f-b2b6-3ff4df6484a9)
- ![If your inflammatory markers are high, the solution involves optimizing recovery, prioritizing sleep, managing training load, and including anti-inflammatory foods.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f8229338-e967-4e98-b3a1-6007c1c66b80)
- ![Runner's diarrhea is a real issue affecting over a third of runners. This guide helps you conquer the track, not the discomfort.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/a0fe7a3d-1d27-41f8-b29c-b0bd3bae7bee)
- ![What is runner's diarrhea? It's a sudden, urgent need to use the restroom during or after a run, especially common in long-distance runners.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/13aee660-32c4-4542-8267-a6742fc5c9bc)
- ![What triggers it? Factors can include blood redistribution, gut motility, stress, and pre-run meals.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/07ac5fd4-1a9f-4ae1-be18-2b00afcce2b3)
- ![How can you prevent it? Plan low-fiber meals 2-3 hours before running, hydrate smartly, and gradually increase training intensity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/8e07e7ae-d78c-4679-9ef1-039921295baa)
- ![Learn how to get lean the right way. This guide is about strategic weight loss for athletes that doesn't sacrifice strength or performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/11ec9c6e-4760-4cca-8857-a81c434ca115)
- ![This is what your plate should look like to fuel your body right. Underfueling can hinder your progress.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/de973387-962d-4ae9-9d7c-149014e100a5)
- ![Eat your colors. Filling your plate with vegetables keeps you full, aids in fat loss, and provides essential micronutrients for recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5377c972-fdd4-421d-8778-90b6fa4b03b6)
- ![Choose the correct protein sources. Opt for lean options like chicken, eggs, fish, and tofu, and avoid heavy, fried, or malai-based dishes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/396e49cf-0eaa-444b-8823-2913f8483fc3)
- ![Carbs are not the enemy. Pick better ones like millets, brown rice, and rolled oats, and cut down on refined sugar and maida-based foods.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/70c968c6-9313-4b22-aa14-a9eab5460944)
- [Video: A list of easy, healthy food swaps you can start making today, like replacing fried chips with makhana and mayonnaise with hummus.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f0e651c1-4eea-46c3-acde-354c1add6f3c)
- ![Which would you rather choose? This series of food comparisons helps you make more informed nutritional choices.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/200c42e6-d9ab-4dbc-854e-6aee40ebadb9)
- ![Paneer vs. Tofu: Paneer is higher in fat and protein, making it energy-dense, while tofu is lower in calories and great for weight watchers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/cc57796d-6f6f-4213-92e5-57a117088967)
- ![White Rice vs. Brown Rice: White rice provides quick energy, while brown rice offers more fiber and nutrients for better blood sugar control.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7c0c9796-228b-4645-9a90-9f423646b945)
- ![Potato vs. Sweet Potato: While similar in calories, sweet potato offers more fiber and Vitamin A, making it better for digestion and eye health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/485cce9f-6737-41d1-b0af-3d8e6e3ce2c0)
- ![Cauliflower vs. Broccoli: Broccoli packs more protein, fiber, and Vitamin C, while cauliflower is milder and lower in calories.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0cf7328e-4cd9-46c4-a72f-1b029f9ef913)
- ![Walnuts vs. Pecans: Walnuts are richer in brain-healthy Omega-3s, while pecans are higher in healthy fats and fiber for heart and gut health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ec91798f-ff99-4619-92e6-999de089efee)
- [Video: Why do top athletes like Virat Kohli and Hardik Pandya often choose eggs for breakfast? I explain the benefits, from high-quality protein for muscle growth to essential vitamin D.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/67f9301c-b9fc-4c85-b26a-6f1c401d39ee)
- [Video: Did you know mushrooms can make their own Vitamin D? Just 15-30 minutes of sunlight turns them into a powerhouse for bone health and immunity.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d8f0bd1e-c198-47b0-b127-70c3ff9df4a5)
- [Video: A simple hack to absorb iron better: squeeze lemon over your chicken or plant-based iron sources. The vitamin C makes the iron more bioavailable.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3b1ab060-3e25-4422-a4cf-3f43bc4a9389)
- [Video: Want more fiber without eating more vegetables? I share five easy ways, including using flaxseed powder, eating legumes, and adding chia seeds to your drinks.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bf673dc3-b2b7-40f2-ac99-56c6c2d529ae)
- [Video: Are your morning oats making you tired? If you're only eating oats, the starch can cause a glucose crash. I explain how to build a balanced bowl with protein and healthy fats.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e719865c-c658-44a4-ace5-78c469a8c950)
- [Video: Three simple tips to cook healthier rice. Learn how soaking, adding oil, and cooling rice can make it lower on the glycemic index and higher in beneficial resistant starch.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/52405b8a-9565-4a79-b015-07a9b68a8c71)
- [Video: You can get your daily Vitamin C from food, not just supplements. I list the top natural sources, from amla and guava to bell peppers and broccoli.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dff039b3-34ef-4782-9272-c56d1d5211db)
- [Video: A guide to the benefits of different nuts and seeds. Eat sesame seeds for calcium, walnuts for memory, and pumpkin seeds for better sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e02a399f-74ea-4252-b4ca-41f6cbe4942f)
- [Video: Did you know each fruit has unique benefits? Pomegranates aid muscle recovery, pineapples reduce joint pain, and cherries help with sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/59a00ab8-0a3d-4c55-a87d-33681b3d4680)
- [Video: The ultimate juice cheatsheet. I explain which juice to drink for different needs: pomegranate for soreness, ginger for an upset stomach, and beetroot for endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3e3600da-3f86-4015-b438-25e1360ee490)
- ![A simple tip to control cravings: hydrate first. Often, our body mistakes thirst for hunger. Drink 1-2 glasses of water or coconut water when cravings hit.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/77b18342-3568-416c-adcf-b09c12b4607e)
- ![Protein and fiber are your best friends for fighting cravings. A snack like Greek yogurt with cucumber sticks or buttermilk with chia seeds can keep you full and satisfied.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/12e4cfed-f667-4947-9b1d-e3fb7f0b2330)
- ![An easy health hack: eat your protein first. Starting your meal with protein slows digestion and leads to more stable blood sugar, preventing the "hunger rollercoaster."](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/06b747de-92c4-41ce-9bb8-f5b52e93581a)
- ![The 3-minute sleep hack. A simple nightly calf and hamstring stretch can release muscle tension and significantly improve the quality of your sleep.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/61f9d90d-ed67-43f5-8c3e-3fe24b4ec110)
- [Video: My nutritionist-approved travel supplements. I list the essentials like multivitamins, probiotics, and magnesium to keep you healthy and energized on the go.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aeedeac1-ecff-449f-8ff5-deb5a71f89b0)
- [Video: A guide to warming foods that athletes can eat during winter to boost performance, including spices like ginger, root vegetables, and high-protein grains like quinoa.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/24c6ed1e-6cb8-4e00-9999-9710cf96c9f7)
- [Video: A fun poll for athletes: If you could only pick one for your competition day, what would it be? Limitless energy, perfect weather, no injuries, or no gut issues?](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/aaa018bd-1971-4450-b101-38a964e728f0)
- [Video: Your diet doesn't have to be boring, colorless, or monotonous. I believe in creating plans that are colorful, wholesome, tasty, and nutritious.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/e4e8547e-aaa0-413d-b5bf-72a6be454e4d)

### [In the Community: Workshops & Partnerships](https://mytribe.in/nutrifymydiet/sports-nutrition/in-the-community-workshops-partnerships)

- ![Announcing our official partnership with Lakshyan Academy of Sports. We are excited to be their official Sport & Wellness Nutrition Partner, fueling their athletes' journeys to success.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/311790c7-7b79-4826-ba1c-7ffdf9a65a45)
- ![I am thrilled to partner with Lakshyan Academy of Sports, bringing top-notch nutrition expertise to their dedicated athletes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/17958d37-3d94-4198-8b4d-09cd809c08df)
- [Video: It's official. I'm happy to announce that Nutrifymydiet will be the official sports and wellness nutrition partner for Lakshyan Academy, helping integrate nutrition into their high-performance programs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/bc49cdca-a2fb-4a57-b5e4-81ae9194e158)
- ![Leading a nutrition session for coaches at Lakshyan Academy of Sports. Here, I'm explaining the components of an ideal athlete's meal plate to build a performance-enhancing diet.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c53f6f3f-7db7-4e68-a962-89ab79b4825e)
- ![Empowering coaches with the knowledge they need to support their athletes. A shot from my dynamic nutrition session at Lakshyan Academy.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/70805758-71d4-4c40-8cd7-2411128ecae4)
- ![A wide shot of the nutrition workshop for coaches. Creating a culture of wellness starts with educating the educators.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2bae88f4-f531-4842-9660-80ccc0d37d49)
- ![An interactive moment during the coaches' session, discussing the practical application of sports nutrition principles.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f81fb004-b613-489d-9ea8-e7c695206337)
- ![A slide from my presentation explaining the Female Athlete Triad, a critical topic covering the relationship between energy availability, menstrual function, and bone health.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/d600c602-54b1-48c8-a239-80f348531731)
- [Video: A glimpse from our nutritional counseling and workshop at the Nettakallappa Aquatic Centre, where we work to fuel future swim champs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4e021fb8-8dbe-45b4-8a0e-90695f45c377)
- [Video: A new chapter begins. A quick tour of our new office space in Indiranagar, where we continue our mission to empower athletes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/86959ca1-cffa-4769-8f11-c6deb31268ad)

### [Meet Shona: My Approach & A Little Fun](https://mytribe.in/nutrifymydiet/sports-nutrition/meet-shona-my-approach-a-little-fun)

- [Video: They say eating healthy is boring, but I disagree. A balanced plate with roti, scrambled eggs, and fresh vegetables is simple, delicious, and fuels my day as a nutritionist and a mom.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1824e608-5bcd-439b-9f83-19dc1dc727ea)
- [Video: When clients expect a personalized nutrition plan on the same day. Good things take time. As I always say, "Time lagega!"](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/4a5fcf74-a374-47f4-867a-a24f3fa7fa7b)
- [Video: Plot twist. I thought I needed a Goa trip to feel better. Turns out what I really needed were iron, B12, and Vitamin D supplements to fix my fatigue.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1d8ae4cf-5ca1-4319-90a9-b1386b258268)
- [Video: When an athlete is struggling with recovery, I'm the one who opens the door to the solutions: proper hydration, fueling strategies, and the right supplements.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ab088633-2a3c-4ffd-8f11-4743b00ffd99)
- [Video: A sneak peek into the dinner of an Olympic nutritionist. It's all about easy, one-pot meals packed with vegetables and protein. Can you guess the ingredients?](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/c8d7803b-ef1b-44a1-910f-eba9039c4ca5)

## Meet your expert

[Shona Prabhu](https://mytribe.in/nutrifymydiet)

### My story

Hey, I’m Shona, founder of Nutrifymydiet. Worked with Delhi Capitals, Hockey India – yeah, big sports teams! But honestly, everyone deserves to feel good, not just athletes. As a mom, juggling life and health isn’t easy. Quick meals, comfort food (Mangalorean clams, anyone?) keep me sane. I built this team to help you make small tweaks that last, so you can balance health with real life. No drama, just doable changes.

### My work

- **Nutrition Plans for All**: We do sustainable sports nutrition, general wellness, weight loss, women’s health, and lifestyle disease plans.
- **Incremental Nutrition Changes**: No crash diets. We focus on step-by-step tweaks that actually fit your life and stick.
- **Science & Practical Hacks**: Plans based on your blood reports, real-life tips, and myth-busting. We keep it practical.
- **Tailored for You**: Athletes, parents, beginners – we customize everything for your goals and routine.
- **Cheat Meal Strategies**: Yup, cheat meals are allowed. We help you enjoy favorites without messing up progress. Theek hai? (Okay?)

## More services from Shona Prabhu

- [Corporate & Group Nutrition Programs](https://mytribe.in/nutrifymydiet/corporate-group-nutrition-programs) · ₹12-30K per session (estimate)
- [Clinical Nutrition & Lifestyle Management](https://mytribe.in/nutrifymydiet/clinical-nutrition-lifestyle-management) · ₹1,200-3,500 per session (estimate)
- [Women's Health Nutrition](https://mytribe.in/nutrifymydiet/women-s-health-nutrition) · ₹1,500-5,000 per consultation/session (estimate)

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## Book

To book Shona Prabhu, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Sports%20Nutrition%20by%20Shona%20Prabhu.)