Sports Nutritionist in Kolkata
Peak performance doesn’t need steroids — just the right diet.
Sports nutrition isn’t about eating more.
It’s about eating right for your sport, your schedule, and your goals — whether that’s increased endurance, lean muscle gain, faster timing, or sharper agility.
With Dt. Uma Bajoria, you get a performance-driven nutrition strategy that fits your sport and your training intensity.
She helps athletes get the right nutrients that support power, speed, and mental focus. From pre-training fuel to post-match recovery, your body stays competition-ready every day with her expert guidance.
To level up your performance, book your sports nutrition consultation today.
How Dt. Uma Bajoria Helps You Create a Sports Nutrition Diet Plan- Step by Step
01.
Assessing Your Performance Needs
Dt. Uma Bajoria studies your training intensity, match duration, practice schedule, and performance goals to understand your body’s specific fuel and recovery demands.
02.
Reviewing Body Condition
She evaluates muscle strength, hydration levels, digestion, metabolism, and medical reports to determine nutrients required for optimal athletic performance daily.
03.
Planning Performance Nutrition
She builds a customised eating schedule with pre-workout fuel and recovery meals supporting stamina, strength, and muscle repair efficiently.
04.
Matching Meals to Training
Food portions and timings are adjusted for training load, tournaments, travel, and rest days, ensuring consistent energy without mid-performance fatigue.
05.
Tracking Progress and Results
Regular reviews refine nutrition strategies, monitor performance improvements, and help athletes stay competition-ready.
Diet Chart for Sports Nutrition
| Time | Meal | For Women (1,900–2,200 kcal/day) |
For Men (2,400–2,800 kcal/day) |
Purpose / Tip |
|---|---|---|---|---|
| 7:00–8:00 AM | Morning Drink | Water with electrolytes OR coconut water | Water with electrolytes OR coconut water | Hydration boost for muscle function |
| 8:30–9:30 AM | Breakfast (Pre-training fuel) | 2 eggs + 2 whole wheat toast + peanut butter OR Oats with banana + nuts | Larger portion + 1 extra egg | Carbs + protein for energy and endurance |
| 11:30 AM | Mid-Morning Snack | Greek yogurt + chia seeds OR Fruit + handful of nuts | Add protein shake if needed | Maintains energy and prevents muscle breakdown |
| 1:30–2:30 PM | Lunch | 2 rotis OR 1 cup rice + Dal + Chicken/Fish/Panner + Veggies + Salad | Slightly bigger portions, extra protein | Rebuilds muscles & replenishes energy |
| 4:00–5:00 PM | Pre-Workout Snack | Peanut chikki OR Banana smoothie OR Makhana bowl | Extra banana or nut butter | Quick energy for powerful training |
| 7:30–8:30 PM | Dinner (Post-training recovery) | Grilled chicken/fish OR Paneer + Sweet potato + Stir-fry veggies | Add 1 roti or rice portion | Strong protein for recovery + glycogen refill |
| Before Bed | Night Snack | Milk with turmeric or whey shake (if needed) | 2Same | Overnight muscle repair & better recovery |
Not sure if this diet plan is right for you? Get a personalised one from Dt. Uma Bajoria
Dos and Don’ts for Sports Nutrition
Dos
- Fuel before training with healthy carbs like a banana, oats, or peanut butter toast
- Include protein after workouts for muscle repair and strength building
- Hydrate before, during, and after training to avoid cramps and dehydration
- Eat according to training intensity — more on heavy days, less on rest days
Don’ts
- Don’t train on an empty stomach — it harms performance and recovery
- Don’t rely only on carbs — it reduces strength and increases fatigue
- Don’t depend on sugary sports drinks — they cause energy crashes
- Don’t copy others’ diets — every athlete’s requirements are different
What to Expect from Your Sports Nutrition Diet Plan
Personalised Athletic Fueling
A personalised diet & lifestyle plan supports energy, muscle strength, recovery, and improved performance, all guided by Dt. Uma Bajoria, an expert sports dietitian.
Smart Nutrient Timing
Nutrient timing ensures stamina using preworkout fuel and postworkout recovery meals that rebuild muscles effectively every single day.
Performance-Boosting Nutrition
Focused nutrition improves strength, agility, body composition, and immunity, and helps athletes achieve fitness goals confidently and consistently.
Progress Tracking & Refinement
Progress tracking adjusts calories, hydration, and training-day meals, helping athletes perform better every week.
Why Choose Dt. Uma Bajoria?
Easy-to-follow diet plans
Get your health back on track — starting with what’s on your plate.
Athlete-like fitness
Manage chronic conditions
Rely less on medicines
