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Transforming marathon dreams into reality: A comprehensive nutrition plan for optimal performance and recovery by Deepika Chalasani, Best fitnessNutritionist in Hyderabad, Telangana, India.

CASE STUDY & SUCCESS STORIES


Name:Shivangi

Age: 23 years

Location: Edmonton, Canada


Case History:Shivangi, a 23-year-old software developer with a passion for running, approached us with the desire for a comprehensive wellness plan. Shivangi had a history of iron deficiency and heavy menstrual flow, for which she was on hormonal medications. Despite her enthusiasm for marathons, she struggled with completing them energetically and faced significant fatigue and weakness afterward. Last year, Shivangi participated in a marathon but was unable to finish it, due to extreme exhaustion and weakness. Additionally, she expressed a desire to lose weight. Her previous experiences of weight loss resulted in fatigue and weakness and not sure if she could lose weight while feeling her best.Her primary goals were to build strength and stamina, reduce weight, complete the marathon, and finish strong. Hence, she sought a diet plan specifically designed to reduce her weight, improve her stamina, and expedite her recovery, enabling her to train more effectively and participate energetically in marathons.


Approach by the best nutritionist, and dietician in Hyderabad, Telangana, India Deepika Chalasani:

After analyzing her food intake, we observed that her diet was low in protein and high in refined carbohydrates, lacking sufficient dietary fiber and probiotics. Considering her interest in marathons and her commitment as a runner, we carefully addressed her body's demands and physiological condition. To meet her protein needs, calculated based on her body weight, we included high-quality protein sources such as tofu, eggs, chicken, fish, homemade paneer, whey protein, and yogurt. Based on her training schedule, we adjusted her protein intake from 0.8 grams per kilogram of body weight to 1.2 grams per kilogram.Complex carbohydrates like oats, quinoa, and white rice were incorporated to provide sustained energy. She was provided with an appropriate carb loading plan to ensure sufficient glycogen stores for her runs, preventing exhaustion. The carb loading was adjusted according to her training schedule.


To improve her gut health and digestion, we added vitamin B12 and D supplements. Recognizing her iron deficiency, we included iron rich food such as green leafy vegetables,Fit4Life India signature product date and seed cubes. To boost her iron intake, we also included foods like beetroots, green leafy vegetables, and quinoa, ensuring she meets the 18 mg daily iron requirement recommended by NIN guidelines.We helped her cook vegetables in innovative forms to meet her dietary fiber and micronutrient requirements, supporting her health goals. Fresh fruits such as berries, papaya, guava, apple, pomegranate, kiwi, dragon fruit, and pear were added to provide antioxidants and essential micronutrients.


Additionally, one teaspoon of ghee was included in her meals for its nutritional benefits. We educated her on the importance of water for boosting metabolism and promoting fat mobilization, advising her to drink a glass of water every 60 minutes.


A whey protein shake mixed with collagen powder was also added to support her recovery post-run. Continuous monitoring and guidance were provided to ensure her progress and adherence. These dietary changes were implemented to optimize her performance, address nutritional deficiencies, and enhance overall health, aligning with her active lifestyle and fitness goals.



Results:

Within four months of following the plan, Shivangi experienced significant improvements in her health and fitness. Her weight reduced from 66 kg to her target of 61 kg. She also noticed a reduction in menstrual cramps and felt more energetic, even able to go for runs during those days.


Previously, she trained only two to three times a week, but with the new diet, she began training consistently throughout the entire week. Her energy levels during runs improved markedly. Within 2 months of starting the program, she completed a half marathon without taking a break, finishing with high energy levels. She was thrilled to achieve her goals after enrolling in this program in just four and a half months, she completed her first full marathon in a remarkable time of 4 hours and 20 minutes, despite the challenging windy weather and the tough terrains with highs and lows. These results justify the dietary changes as they optimized her nutrient intake, improved her energy levels, and supported her training regimen, ultimately helping her reach her health and fitness targets.


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 deepika.chalasani@gmail.com or Mobile +91 9381525943


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