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Personalized meal plans can significantly improve energy levels during intense practice sessions.


Name- Mohan

Age- 14 years

Weight- 66 kg

Height – 166.37 cm

BMI- 24 kg/m2

Case history- Mohan is a 14-year-old budding cricket player who wanted to follow a healthy diet to improve his energy levels during his regular practice sessions and match days. He had practice sessions for 3 to 4 hours at a stretch and was not able to sustain his energy levels on those days. On many days, he woke up tired in the morning after an intense fitness regimen the previous evening. Also, while he was in the appropriate BMI range, he felt he had excess fat around his thighs and therefore reduced his running speed, which as a pace bowler, was impacting his performance.

Approach by the best sports nutritionist in Telangana, Hyderabad- We concentrated on raising his energy levels by recommending a balanced diet that included whole grains, fiber, healthy vegetarian proteins, and fat. His meals were broken down into a morning practice session meal plan, evening workout meal plan, match days, and rest day meal plans. The night before his match day, we provided him with a high-carbohydrate meal which included rotis, pulao, paneer wraps, and quinoa with enough not-too-overcooked vegetables, so he would have energy for the following day. To lose weight, we provided him with proteins from healthy sources, such as homemade paneer, curd, lean protein shakes that are loaded with vitamins and minerals, whole dals, and cheese, during his practice sessions to increase his stamina and endurance. As he wanted to reduce his overall fat percentage, we gave him a program that had sufficient protein and a mix of complex carbohydrates such as vegetables and fruits with time restricted eating, which led to metabolic flexibility.

Result- Mohan's energy levels increased considerably, which was particularly noticeable during his gruelling match sessions. He was able to increase both his endurance and muscle mass and reduce his fat percentage with our help. His meals have more variety now, which has helped him enjoy eating healthier foods. Now, Mohan is an accomplished cricketer who has successfully learnt how to maintain his health.

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 or Mobile+919381525943

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