Sports Nutrition Diet Plan
Training hard needs eating that matches it — enough fuel to perform and recover, timed around your sessions. Dt. Rupal builds your plan around your sport, training schedule and goals, and adjusts it as your training load changes.
What you may be noticing
- Feeling low on energy during training or matches
- Slow recovery between sessions
- Difficulty gaining muscle or maintaining performance weight
- Unsure what or when to eat around workouts
- Plateauing performance despite consistent training
From first consultation to follow-up.
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Your sport and training load
Your sport, training days and intensity, match or event calendar, what you eat now, and your goal — performance, muscle gain or making weight.
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Fuel timed around training
A plan from everyday food, with meals and snacks timed before and after sessions for energy and recovery — no protein powders required.
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Revised with your season
Follow-ups on WhatsApp, call or in person, with the plan adjusted for heavy training blocks, match days and the off-season.
Included in your plan.
- A personalised diet plan built around your sport, training schedule and goals
- Practical guidance on meal timing around training and recovery
- Regular follow-up and revisions as your training load and goals change
- Direct WhatsApp access to ask questions between consultations
In her clients' words
My muscles we're not gaining though I was doing gym. Trainer ask for suppliments like protein. I consulted Dt Rupal for same. I could see visible change in my muscles in 3 months time without any suppliments. After consultation with the doctor, i got proper explanation for the treatment. I would highly recommand visiting Rupal's Diet Clinic for any Diet & health related issues.Client, name withheld
Overall good experience. I lost 7 kgs through diet. My diet was very simple and easy to make. As a sports person I struggle to eat same food everyday because it is boring but my diet keeps changing so it help to stay consistent with my diet. And it is home cooked meals not very complicated.rajat sharma
Rupal mam's sports nutrition guidance has been a game-changer for my athletic performance! As a professional athlete, I need to fuel my body with the right foods to optimize my performance, and Rupal mam's expertise has been invaluable.Harshang Raval
Questions people ask first.
Is this only for competitive athletes? +
No. The plan is built around your actual training — whether that's competitive sport, regular gym training, or getting back into fitness — not just elite athletes.
Do I need protein powders or supplements? +
No supplements are prescribed as part of the diet plan. The focus is on food-based options first; any supplementation is a decision between you and your coach or doctor.
Can this help me gain muscle as well as improve performance? +
Yes, the plan can be built to support muscle gain alongside performance and recovery goals, based on your training schedule and intensity.
Will the plan change with my training season? +
Yes. It's reviewed at each follow-up and adjusted as your training load, competition schedule or goals change through the season.
Do I need to eat specific foods before every session? +
General principles around timing are covered, but specifics are built around your schedule, preferences and what's practical for you, not a rigid pre-match menu.
Can I consult online if I am not in Pune? +
Yes. Sports nutrition consultations and follow-ups run online across India and overseas, with follow-up on WhatsApp or call.