--- title: "Sports Nutrition for Peak Athletic Performance by Taffylene - mytribe" description: "Boost your athletic performance with a customized sports nutrition plan. Taffylene, an expert nutritionist for athletes, creates detailed meal plans to enhance strength, stamina, and recovery. Get your personalized diet plan and achieve your goals." canonical: https://mytribe.in/taffylene/sports-nutrition last_updated: 2025-08-31 --- # Sports Nutrition in Shillong By [Taffylene](https://mytribe.in/taffylene) · I make custom sports nutrition plans that fit your sport, schedule, and food preferences so you get real results without strict diets. Typically ₹20-65K per program (estimate) ## Locations Online consultations available; In-person at clinic in Indiranagar, Bengaluru & across Shillong ### Visit at - Visit clinic at Qua Nutrition, Indiranagar, Bengaluru (accessible from Domlur, Halasuru, Baiyappanahalli, CV Raman Nagar, MG Road, Swami Vivekananda Road Metro Station) - In-person consultations in Shillong (Shillong, Shillong, Meghalaya, India) - In-person 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. ### Initial Performance Nutrition Assessment 60-minute deep-dive video analysis of bloodwork, sleep, and training load to deliver a single-phase nutrition strategy. Typically ₹6,500-7,500 Per Session (estimate) #### Consultation & Analysis * **Duration:** 60-minute video call with Senior Nutritionist Taffylene. * **Bio-Investigation:** Review of client-provided blood work (CBC, Vitamin D, B12, Iron) and medical history. * **Load Analysis:** Evaluation of current sport schedule and intensity to align nutrient timing. #### Deliverables * **Customized Strategy:** A single-phase PDF plan focusing on macronutrient distribution and recovery. * **Protocols:** Specific guidelines for pre-workout fueling, intra-workout hydration, and post-workout anti-inflammatory food lists. * **Supplements:** Scientifically backed prescription of supplements if deficiencies are found. #### Post-Session Support * **Clarification:** One-time follow-up for queries regarding the delivered plan. * **Access:** Limited access to the QUA Nutrition App for viewing the strategy. ### Quarterly Athlete Performance Program (3 Months) 12-week monitored cycle with fortnightly reviews, ideal for competition prep or hitting specific body composition targets. Typically ₹20-22K Per Package (estimate) #### Core Structure * **Duration:** 12 weeks of continuous monitoring. * **Frequency:** 1 Initial Assessment + ~5 Fortnightly Review Calls. * **Phasing:** Diet charts that evolve from Base phase to Build and Taper phases based on training. #### Sport-Specific Strategy * **Match Day Nutrition:** Timing strategies for meals 4 hours, 2 hours, and 30 mins before events. * **Travel Guides:** Selection guides for hotel buffets and packed snacks for away tournaments. * **Weight Management:** Calorie adjustments for making weight categories or optimizing power-to-weight ratios. #### Monitoring & Tech * **Oversight:** Senior nutritionist review of food logs and water intake via the app. * **Validation:** Review of blood parameters at start and end of the cycle to track internal health markers. ### Annual Elite Athlete Management (12 Months) Year-round nutritional periodization covering off-season, in-season, and injury recovery with bi-weekly review sessions. Typically ₹58-65K Per Year (estimate) #### Annual Strategy * **Periodization:** Macro-planning aligned with the athlete's full sporting calendar (Off-season, Pre-season, In-season). * **Adaptability:** Unlimited plan iterations based on stress, travel, or changes in training load. * **Team Integration:** Coordination with physical trainers or coaches to align nutrition with physical demands. #### Advanced Protocols * **Injury Rehab:** Anti-inflammatory protocols and collagen support strategies to accelerate recovery during downtime. * **Immunity:** Gut health and nutrient protocols to prevent illness during peak season. * **Safety:** Long-term supplement cycling plans compliant with WADA anti-doping regulations. #### Priority Support * **Frequency:** Bi-weekly scheduled reviews (approx. 24 sessions/year). * **Access:** Priority response time on the app for queries. * **Social Guide:** Education on navigating restaurant menus and social events without compromising goals. ## About Sports Nutrition I know food can make or break your game. My focus with sports nutrition is to keep it practical - no crazy diets, no cutting out everything you love. I look at how your meals connect directly to your training and performances, whether you're hitting the gym, playing football, or swimming laps. ### Who I Help - Student athletes figuring out what to eat before and after practice - Parents who want their kids to recover better from sports - Coaches who want simple tips for pre-game nutrition (khana kya khana hai match se pehle, yeh hi confusion sabko hota hai - what to eat before the match, everyone gets confused about this) - Anyone who just wants to fuel better, not just for today but for the long run ### My Approach - Every plan is different - I check your sport, practice load, test results, even travel plans - We talk about what you actually like to eat, not just what’s “healthy” - I use easy food swaps (like bananas as a quick energy snack or pineapple for muscle repair) - Focus on recovery foods for muscle repair, hydration, and managing your weight or muscle gains ### Real Results I worked with Hency Sharma, a swimmer, on a meal plan tailored just for her. She ended up winning Golds and Silvers at a big competition. That’s what personalized sports nutrition can do. ## Highlights Browse through Taffylene's best work. ### [Featured](https://mytribe.in/taffylene/sports-nutrition/featured) - ![This is what personalized sports nutrition can achieve. I worked closely with swimmer Hency Sharma to create a customized meal plan that fueled her training and recovery. She went on to win multiple Gold and Silver medals, a testament to how the right food can make all the difference in performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/1c727a17-ee82-4cd9-b262-672b24a1a5ed) - ![Looking for the perfect pre-workout snack? A banana is one of my top recommendations. It's a natural power bar, packed with easily digestible carbohydrates for quick energy and potassium to support nerve and muscle function during your training session.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3cf0e2aa-999b-4fa0-8d4e-7b8c5e5f5850) - ![Protein is the building block for muscle repair and growth. I help athletes understand how to effectively incorporate high-quality protein into every meal and snack, using a variety of vegetarian and non-vegetarian sources like lentils, eggs, fish, and nuts to optimize recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/01df9701-cbde-4a19-a25d-1c849c63f7c1) - ![Feeling tired even after a good night's sleep? You might be dehydrated. I teach athletes to recognize early signs like fatigue, muscle cramps, and dry mouth, as proper hydration is one of the most critical factors for maintaining energy and preventing injury.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/57bd0687-7d0d-4a26-a726-3457d0cdcd89) - ![Pineapple is more than just a sweet treat; it's a powerful recovery food for athletes. It contains bromelain, a natural enzyme that helps reduce inflammation and muscle soreness after intense exercise, helping you get back to training faster.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0e827687-bab6-4b2e-82b1-f04f78a2e6bc) - ![I regularly conduct educational workshops to share my knowledge with the sports community. This is from a webinar I hosted for the Meghalaya Swimming Association, where I covered key topics like pre-race meals, recovery nutrition, and injury prevention for swimmers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/248f9483-f4fa-4094-bdf4-5957f13b8cb6) - ![I believe that every great athlete needs great support, and nutrition is a key pillar of that support system. My goal is to be a partner in your athletic journey, providing the expert guidance you need to fuel your body for success.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/581c22ee-5f2c-4408-ab74-64df9de00101) ### [Fuel Your Performance: A Food-by-Food Guide](https://mytribe.in/taffylene/sports-nutrition/fuel-your-performance-a-food-by-food-guide) - ![A banana is one of my top recommendations for a pre-workout snack. As a natural power bar, it provides quick carbohydrates for immediate energy and potassium to help prevent muscle cramps during your workout.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/3cf0e2aa-999b-4fa0-8d4e-7b8c5e5f5850) - ![Raisins are a fantastic source of concentrated carbohydrates, making them an excellent natural energy booster during long training sessions or endurance events. They are easy to carry and digest for a quick fuel-up on the go.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f7640a7a-20d3-4226-addf-c8001a964e24) - ![If you're feeling low on energy, pumpkin seeds can help. They are a great source of magnesium, a mineral essential for energy production, and also contain leucine, an amino acid that supports endurance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/040a01ed-e94d-4c3b-8b86-61fdacaf9dfb) - ![I often recommend pineapple to athletes for post-workout recovery. It contains a natural anti-inflammatory compound called bromelain, which can help reduce muscle soreness and speed up repair after intense training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/0e827687-bab6-4b2e-82b1-f04f78a2e6bc) - ![Oranges are a great addition to an athlete's diet. They are rich in Vitamin C, which helps boost your immune system and reduce inflammation, and their potassium content can help manage hydration and reduce fatigue.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ca818e4b-4b0e-4dc3-9a6f-1d87b8d0f128) - ![Intense exercise can create stress in the body. Oranges, with their high antioxidant content, can help reduce this exercise-induced oxidative stress and support a healthy immune system so you can train consistently.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/f645fda7-06ff-42e9-8c90-86a41a126bf3) - ![Turmeric is a powerful spice with anti-inflammatory properties that can aid in muscle relaxation and recovery. Adding it to your meals is a simple way to help your body manage the physical stress of training.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/619abdb0-2184-4551-b460-f933c01745cf) - ![Eggs are a nutritional powerhouse for athletes. They provide high-quality protein for muscle repair and are one of the few natural food sources of Vitamin D, which is essential for calcium absorption and strong bones.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/546955a6-dba1-4ee3-b25d-68e37292d841) - ![Eating a variety of green vegetables is crucial for overall athletic health. From broccoli for immune support to spinach for mental function, these foods provide essential vitamins, minerals, and anti-inflammatory nutrients.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7c78c5ab-8ea2-4d12-9364-5a1c818a0687) ### [Core Principles for Peak Performance](https://mytribe.in/taffylene/sports-nutrition/core-principles-for-peak-performance) - ![Protein is essential for repairing and building muscle after a workout. I guide athletes on how to include adequate protein from diverse sources like pulses, dairy, eggs, and lean meats in their meals and snacks for optimal recovery.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/01df9701-cbde-4a19-a25d-1c849c63f7c1) - ![Not all fats are created equal. I teach athletes to choose healthy unsaturated fats from sources like avocados, nuts, and olive oil. These fats help reduce inflammation and provide sustained energy for long workouts.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/23536024-06d0-431f-8366-5b8cd6e78371) - ![Proper hydration is non-negotiable for performance. I help athletes learn the key signs of dehydration, such as fatigue and muscle cramps, to ensure they stay properly hydrated before, during, and after their activities.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/57bd0687-7d0d-4a26-a726-3457d0cdcd89) - ![Water does more than just quench thirst; it energizes your muscles, protects your joints, and regulates body temperature. Understanding the many benefits of drinking water is the first step toward better hydration habits.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/13828e23-4b09-4dda-9416-18d643885198) - ![A simple tip for better health is to drink your tea or coffee black, without milk or sugar. The natural compounds can improve mental alertness, while the caffeine can provide a slight boost to exercise performance.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/2519aea7-3f12-413b-bb06-f931f8f95669) ### [Educational Workshops & Webinars](https://mytribe.in/taffylene/sports-nutrition/educational-workshops-webinars) - ![It was a pleasure to host this webinar on "Nutrition for Swimmers" for the Meghalaya Swimming Association. We discussed everything from pre-competition meals to recovery strategies tailored specifically for swimmers.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/248f9483-f4fa-4094-bdf4-5957f13b8cb6) - ![I had a great session with the Tyllilang Basketball Academy, where I conducted a nutrition webinar for their basketball players. We focused on fueling for high-intensity games and proper recovery to stay at the top of their game.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/74f4e066-64b6-4449-97d0-121aaccfab86) - ![In this webinar for footballers, I collaborated with another nutritionist to share insights on game-day nutrition and hydration strategies. My goal is to help players understand what to eat to maintain stamina for the full 90 minutes.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/44ee7db9-761b-4186-b86c-c8077c3c347f) - ![I regularly host general sports nutrition webinars for coaches, parents, and student-athletes. These sessions are designed to answer common questions and provide a foundational understanding of how diet impacts athletic development.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/5d84443d-6324-44e4-97ec-c850b61d17c8) ### [Additional Wellness Tips](https://mytribe.in/taffylene/sports-nutrition/additional-wellness-tips) - ![Swimming is a fantastic full-body workout that I often recommend. It builds strength, improves lung capacity, and is gentle on the joints, making it an excellent form of cross-training for athletes in any sport.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/ef415ef8-b3c6-4d0f-9b03-2c80c5568f17) - ![Proper technique is just as important as proper fuel. This guide shows the key elements of good running form, which can help improve efficiency, prevent injuries, and allow you to get the most out of your runs.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/7a3ebe08-b814-4c62-b2c4-49922f5baeac) ## Meet your expert [Taffylene](https://mytribe.in/taffylene) ### My story Hey, we’re Qua Nutrition. Shillong roots, now Bangalore based. We’re all about real health, not gimmicks. No crash diets here, just honest talk and plans that fit your life. Doesn’t matter if you’re a marathon runner or just want to eat better at home, we’ve got your back. We love working with anyone, anywhere on their wellness path. Let’s see how good you can feel, together. ### My work - **What We Offer**: Personalised sports nutrition planning, clinical diet plans for families, kids nutrition coaching, and realistic weight loss guidance. - **Our Way of Working**: We keep it simple. No overwhelm. We focus on small, doable changes like whole foods meal planning and mindful eating. - **How We Help**: We break down nutrition science into easy bits, check your lifestyle and goals, and build habits that last. - **Support for Athletes**: Athletes get nutrition mapped for strength, recovery, and injury prevention—down to every meal before, during, and after the game. ## More services from Taffylene - [Weight Management & Lifestyle Nutrition](https://mytribe.in/taffylene/weight-management-lifestyle-nutrition) · ₹20-60K per program (estimate) - [Medical Nutrition Therapy](https://mytribe.in/taffylene/medical-nutrition-therapy) · ₹19.5-37.5K per program (estimate) ## Experts similar to Taffylene on mytribe - [Sports Nutrition by Gayatri Shanbhag](https://mytribe.in/dietribygayatri/sports-nutrition) · ₹6,000-8,500 per plan (estimate) · Qua Nutrition - [Sports Nutrition by Shona Prabhu](https://mytribe.in/nutrifymydiet/sports-nutrition) · ₹8-12K per month (estimate) · Bengaluru - [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 - [Sports Nutrition Coaching by TimTim Sharma](https://mytribe.in/timtimsharma/sports-nutrition-coaching) · ₹8,000-8,500 per month (estimate) · India - [Nutrition Consulting by Arjun Basu](https://mytribe.in/arjun__basu/nutrition-consulting) · ₹5-15K per program (estimate) · Primal Patterns - [Personalized Nutrition Coaching by Bharath](https://mytribe.in/bharath_fitness_trainer/personalized-nutrition-coaching) · ₹4.5-12K per month (estimate) · Bengaluru ## Book To book Taffylene, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Sports%20Nutrition%20by%20Taffylene.) 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