Appropriate nutrition can ensure being energetic during a physical fitness regimen & fast recovery
CASE STUDY & SUCCESS STORIES
Age: 44 year
BMI: 25 kg/m2
Case History: Nikhil is an avid fitness enthusiast and engages in fairly strenuous strength training and participates in 10 k runs and is keen to participate in half marathons. He approached us as he had been suffering from recurrent gastric discomfort and bloating. Further, he was not having enough stamina to pull through his physical fitness regimen which made him quite sceptical about his participation in the forthcoming season of 10 k runs.
Analysis by best clinical nutritionist: Past history, dietary recall and lifestyle choices. His reports diagnosed that he was suffering from CKD stage 2 and had signs of fatty liver as well. His uric acid levels were high due to poor kidney function and his B12 levels were nearing to toxic levels. His creatinine level was high and his cholesterol level was also on the higher side. Further, his Vitamin D levels were low.
Approach by best clinical nutritionist / dietician: We analyzed his food diary and saw that his diet was lacking nutrient density, more specifically complex carbohydrates, whole grains and adequate protein. We started by replacing refined grains with whole grains and cell-wall intact carbs. Since he had weak digestive health, we looked at softer whole grains like quinoa, hand-pound and brown rice. We introduced easy-to-digest vegetables which were soothing to his gut. We eliminated potential stomach irritants like gluten from his diet. Since he was complaining of low energy and fatigue, we gave him a sumptuous breakfast of adequate protein to help him kick-start the day with energy. We further included mutton bone soup thrice a week to keep his folate levels in check. Seeds were also included in his diet to include essential fatty acids in his diet. His meal timings were not proper so we set his meal timings so that he could manage it with his exercise regimen. He is a squash player and used to do intense workouts daily. So we customized his meal plans according to his daily protein requirements so that they do not create any load on his kidneys as well. We started by giving him 0.8 gm/kg of body weight protein to him on daily basis taking in consideration his activity levels and daily tasks. We provided him with low-potassium and low-phosphorus vegetables and fruits in his daily diet to keep his creatinine levels in check. We further included black coffee before the workout to provide him with a boost of energy. We included cell-intact fiber foods in his daily diet and also included probiotics in order to strengthen his digestive health.
Results: After making lifestyle changes, he could observe that his overall energy levels improved. His gas and bloating issues were resolved and he was able to perform better in terms of energy even after doing 10k running at the gym. While following the diet, he did a 10k run as well in South Mumbai in just 56 minutes without any issues. He was able to maintain his stamina during the run better than indoor runs he used to do. He further added that his recovery was also pretty fast than before.
Deepika Chalasani is a Clinical Nutritionist, Mind and Body Transformation Coach and co-founder of Fit4Life India, an integrated nutrition and wellness organization for Indians that provides complete solutions, addressing health and wellness challenges of individuals by working on their overall well-being. Deepika, best nutritionist in Hyderabad for weight loss and online dietician can be contacted via email firstname.lastname@example.org or Mobile +91 9491011202
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