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You can complete a marathon strong with optimal recovery, build stamina, immunity & manage all professional commitments with ease along increased energy levels & also improve overall health parameters

CASE STUDY & SUCCESS STORIES


Name: Sana

Age:23 years

Gender: Female

Location: Canada

 

Case History: Sana, a young marathon enthusiast and a software developer by profession, approached us to build strength, stamina and immunity so that she could participate in marathons. Last year, she had to leave the marathon after 20 km due to energy loss and fatigue which made her feel low and disappointed with herself. She wanted to increase her energy levels for optimum performance. She also wanted to shed some weight to a healthy range. She tried losing weight earlier but would end up feeling tired and would experience a loss of energy during her runs. She also faced a lot of period cramps and had heavy blood flow due to hormonal imbalances in the body and was on medication for the same. Her blood reports also depicted low iron and ferritin levels along with protein malnutrition. She wanted a healthy sustainable diet which helped her complete marathons easily, give her enough energy post runs to manage her professional commitments, lose fat, ease her period cycle, increase energy levels and improve overall health.


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

After analyzing her blood reports and food diary, we saw that she consumed coffee first thing in the morning which disrupted her gut health and metabolism. Her meals were simple carbohydrate-rich and had either excess protein or minimal protein which caused low energy, less than optimal recovery and fatigue through the day. The food combinations and composition were incorrect leading to poor absorption of vitamins such as iron and calcium. Moreover, her pre and post-marathon meals were not correct in terms of macronutrient composition and combinations which affected her performance and daily routine work schedules. Hence, we provided her with a customized meal plan with a varying range of protein consumption from .8 to 1.2 grams of body weight split into meals which took care of her daily schedules, nutritional needs, fitness goals and overall health. We suggested a whey protein shake along with collagen post-run, for maximum recovery and muscle repair. Her breakfast was rich in complex carbs, healthy fats and micronutrients to ensure higher energy levels, and better strength and to meet her vitamin needs to kick start her day. Optimum efficient protein such as eggs, hung curd, Greek yoghurt, paneer, fish, tofu, chicken, and hemp milk were suggested. Lots of vegetables were advised in the form of soups, salads and stir fry, healthy fats such as date seeds, yoghurt, and ghee, and complex carbs such as oats, quinoa, and rice were given to meet her complex carbohydrate needs and to develop enough glycogen stores for her marathon. Her meals were designed to balance her hormonal activity to ease her period cycle. Constant guidance and support along with real-time monitoring was done so that there is no confusion and difficulty throughout her health journey.



Results:

After our guidance and support and following the meal plan religiously, she can now go for continuous runs throughout the week without feeling fatigued. Her GI issues during the run disappeared. Recently, she completed two half marathons and one full marathon at her fastest speed and with ease and recovered well to accomplish her professional responsibilities. Her period cramps reduced, felt more energetic and was able to go for runs on those days too. She even lost 3 kgs during her health journey.  Her energy levels significantly increased and her iron levels got better. Her hunger levels and washroom cycles are normal.


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, the best nutritionist in Hyderabad for weight loss and online dietician can be contacted via email deepika.chalasani@gmail.com or Mobile +919381525943


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