Sports Nutrition Approach = Right Fuel • Right Timing • Right Recovery Foods

As a Sports Nutrition Coach, every performance diet plan is designed using athlete-specific parameters such as body-composition, training load, energy expenditure, recovery rate, muscle-protein demand, hydration status, gut tolerance & electrolyte balance. That is why each athlete receives customised macros, nutrient timing and recovery-focused meals for strength, stamina and endurance performance.

✔ The goal is to support performance & recovery using balanced carbs for fueling, adequate protein for repair, anti-inflammatory foods, hydration strategy and pre-workout / intra-workout / post-workout nutrition mapping.

⚕️ This 30-day chart is only a demo sample. The final athlete plan is individually periodised after training analysis, performance goals assessment and sports-specific nutrition screening.

⚡ Athletic Performance & Speed Training Diet — 30 Days (Neon Theme)
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⚡ Athletic Performance & Speed Training Diet — 30-Day Program

🏃‍♂️ Energy-timed meals • 🍚 Glycogen fueling • ⚡ Pre-/Intra-/Post-Workout mapping

🚀 Day 1 — Speed Foundation Fuel
🌅 Breakfast🥣 Oats + 🥛 milk + 🍯 honey (small) + 🍌 banana
🍎 Mid-Snack🍎 Apple + 🌰 4 almonds
🍛 Lunch🫓 2 Roti + 🥬 Veg + 🍗 Lean protein 120 g
⚡ Pre-Workout🍌 Banana + 🍞 toast 1 + 💧 water
🏃 Intra-Workout💧 Electrolyte sip
🌙 Dinner🥣 Dal soup + 🧀 Paneer 80 g
🔥 Day 2 — Sprint Technique Day
🌅 Breakfast🥞 Ragi dosa 2 + 🥛 curd
🍎 Mid-Snack🍊 Orange
🍛 Lunch🍚 Brown rice 1/2 bowl + 🫘 Rajma
⚡ Pre-Workout🍌 Banana + 🍯 light glucose sip
🏃 Intra-Workout💧 Electrolyte water
🌙 Dinner🥗 Veg soup
🧘 Day 3 — Low-Carb Recovery Base
🌅 Breakfast🌮 Moong chilla 2 + 🥛 curd
🍎 Mid-Snack🥝 Guava
🍛 Lunch🫓 2 Roti + 🫘 Dal + 🥗 Salad
⚡ Pre-Workout🍵 Light tea + 🍪 1 digestive biscuit
🏃 Intra-Workout💧 Water only
🌙 Dinner🥣 Light veg soup
⚡ Day 4 — Acceleration Fuel
🌅 Breakfast🥣 Oats + 🍌 banana + 🥛 milk
🍎 Mid-Snack🍐 Pear
🍛 Lunch🍚 Millet rice 1/2 bowl + 🍗 Protein 120 g
⚡ Pre-Workout🍞 Toast + 🍯 honey (small)
🏃 Intra-Workout💧 Electrolyte sip
🌙 Dinner🥣 Dal soup
🏋️ Day 5 — Strength + Speed Support
🌅 Breakfast🥞 Besan chilla 2 + 🥛 curd
🍎 Mid-Snack🍌 Banana
🍛 Lunch🫓 2 Roti + 🥬 Veg curry
⚡ Pre-Workout🥣 Small oats bowl
🏃 Intra-Workout💧 Hydration water
🌙 Dinner🥗 Soup + 🧀 Paneer 70 g
🏃‍♂️ Day 6 — Tempo Run Fuel
🌅 Breakfast🍚 Poha + 🌱 peanuts + 🍋 lemon
🍎 Mid-Snack🍎 Apple slices
🍛 Lunch🍚 Brown rice + 🫘 Dal + 🥗 Salad
⚡ Pre-Workout🍌 Banana + 💧 water
🏃 Intra-Workout💧 Electrolyte sip
🌙 Dinner🥣 Veg soup + 🧀 Paneer 70 g
🧘‍♂️ Day 7 — Active Recovery
🌅 Breakfast🌱 Sprouts salad bowl
🍎 Mid-Snack🍊 Citrus fruit
🍛 Lunch🫓 2 Roti + 🫘 Dal
⚡ Pre-Workout🍵 Herbal tea
🏃 Intra-Workout💧 Water only
🌙 Dinner🥗 Clear veg soup
⚡ Day 8 — Sprint Endurance Fuel
🌅 Breakfast🥣 Oats + 🥛 milk + 🍌 banana
🍎 Mid-Snack🍎 Apple
🍛 Lunch🍚 Millet rice + 🍗 Protein 120 g
⚡ Pre-Workout🍞 Toast + 🍯 honey
🏃 Intra-Workout💧 Electrolyte water
🌙 Dinner🥣 Dal soup
🟢 Day 9 — Low-Carb Stability
🌅 Breakfast🥗 Salad + 🧀 Paneer 60 g
🍎 Mid-Snack🥝 Guava
🍛 Lunch🫓 2 Roti + 🥬 Veg
⚡ Pre-Workout🍵 Light tea
🏃 Intra-Workout💧 Water
🌙 Dinner🥣 Light soup
🔥 Day 10 — Acceleration Load
🌅 Breakfast🥞 Ragi dosa 2 + 🥛 curd
🍎 Mid-Snack🍌 Banana
🍛 Lunch🍚 Brown rice + 🫘 Dal
⚡ Pre-Workout🍯 Small carb sip
🏃 Intra-Workout💧 Electrolyte
🌙 Dinner🥗 Soup
🏁 Day 11 — Technique + Speed
🌅 Breakfast🥣 Oats + 🍌 banana
🍎 Mid-Snack🍐 Pear
🍛 Lunch🫓 2 Roti + 🍗 Protein 120 g
⚡ Pre-Workout🍞 Toast + 🍯 honey
🏃 Intra-Workout💧 Electrolyte sip
🌙 Dinner🥣 Dal soup
🧘 Day 12 — Recovery Conditioning
🌅 Breakfast🌮 Moong chilla 2
🍎 Mid-Snack🍊 Citrus fruit
🍛 Lunch🍚 Millet 1/2 bowl + 🫘 Dal
⚡ Pre-Workout🍵 Herbal tea
🏃 Intra-Workout💧 Water only
🌙 Dinner🥗 Veg soup
⚡ Day 13 — Acceleration Re-Fuel
🌅 Breakfast🥣 Oats + 🥛 milk
🍎 Mid-Snack🍎 Apple
🍛 Lunch🍚 Brown rice + 🍗 Protein 120 g
⚡ Pre-Workout🍌 Banana
🏃 Intra-Workout💧 Electrolyte
🌙 Dinner🥣 Dal soup
🟡 Day 14 — Light Conditioning
🌅 Breakfast🌱 Sprouts + 🥗 Salad
🍎 Mid-Snack🍐 Pear
🍛 Lunch🫓 2 Roti + 🥬 Veg curry
⚡ Pre-Workout🍵 Tea
🏃 Intra-Workout💧 Water
🌙 Dinner🥗 Soup
🔥 Day 15 — Speed Interval Fuel
🌅 Breakfast🥣 Oats + 🍌 banana
🍎 Mid-Snack🍎 Apple
🍛 Lunch🍚 Millet rice + 🫘 Dal
⚡ Pre-Workout🍯 Carb sip
🏃 Intra-Workout💧 Electrolyte
🌙 Dinner🥣 Dal soup
🛌 Day 16 — Low-Carb Recovery
🌅 Breakfast🥗 Salad + 🧀 Paneer 60 g
🍎 Mid-Snack🍊 Orange
🍛 Lunch🫓 2 Roti + 🥬 Veg
⚡ Pre-Workout🍵 Tea
🏃 Intra-Workout💧 Water only
🌙 Dinner🥣 Light veg soup
⚡ Day 17 — Sprint + Power Fuel
🌅 Breakfast🥣 Oats + 🥛 milk
🍎 Mid-Snack🍌 Banana
🍛 Lunch🍚 Brown rice + 🍗 Protein
⚡ Pre-Workout🍞 Toast + 🍯 honey
🏃 Intra-Workout💧 Electrolyte
🌙 Dinner🥣 Dal soup
🧘 Day 18 — Conditioning Reset
🌅 Breakfast🌮 Moong chilla
🍎 Mid-Snack🍎 Apple
🍛 Lunch🍚 Millet + 🫘 Dal
⚡ Pre-Workout🍵 Herbal tea
🏃 Intra-Workout💧 Water
🌙 Dinner🥗 Soup
🔥 Day 19 — Speed-Endurance Fuel
🌅 Breakfast🥣 Oats + 🍌 banana
🍎 Mid-Snack🍐 Pear
🍛 Lunch🍚 Brown rice + 🍗 Protein
⚡ Pre-Workout🍞 Toast + 🍯 honey
🏃 Intra-Workout💧 Electrolyte
🌙 Dinner🥣 Dal soup
🛌 Day 20 — Low-Carb Rest Conditioning
🌅 Breakfast🌱 Sprouts salad bowl
🍎 Mid-Snack🍊 Citrus fruit
🍛 Lunch🫓 2 Roti + 🥬 Veg
⚡ Pre-Workout🍵 Tea
🏃 Intra-Workout💧 Water
🌙 Dinner🥗 Soup
⚡ Day 21 — Sprint Fuel Reload
🌅 Breakfast🥣 Oats + 🥛 milk
🍎 Mid-Snack🍌 Banana
🍛 Lunch🍚 Brown rice + 🫘 Dal
⚡ Pre-Workout🍯 Carb sip
🏃 Intra-Workout💧 Electrolyte
🌙 Dinner🥣 Soup
🟢 Day 22 — Light Conditioning Day
🌅 Breakfast🥗 Salad + 🧀 Paneer 60 g
🍎 Mid-Snack🍐 Pear
🍛 Lunch🍚 Millet 1/2 bowl + 🫘 Dal
⚡ Pre-Workout🍵 Herbal tea
🏃 Intra-Workout💧 Water only
🌙 Dinner🥗 Light soup
🔥 Day 23 — Power-Sprint Fuel
🌅 Breakfast🥣 Oats + 🍌 banana
🍎 Mid-Snack🍎 Apple
🍛 Lunch🍚 Brown rice + 🍗 Protein 120 g
⚡ Pre-Workout🍞 Toast + 🍯 honey
🏃 Intra-Workout💧 Electrolyte
🌙 Dinner🥣 Dal soup
🧘 Day 24 — Recovery & Reset
🌅 Breakfast🌮 Moong chilla
🍎 Mid-Snack🍊 Citrus fruit
🍛 Lunch🫓 2 Roti + 🫘 Dal
⚡ Pre-Workout🍵 Tea
🏃 Intra-Workout💧 Water
🌙 Dinner🥗 Soup
⚡ Day 25 — Acceleration Fuel
🌅 Breakfast🥣 Oats + 🥛 milk
🍎 Mid-Snack🍐 Pear
🍛 Lunch🍚 Brown rice + 🍗 Protein
⚡ Pre-Workout🍌 Banana
🏃 Intra-Workout💧 Electrolyte
🌙 Dinner🥣 Dal soup
🛌 Day 26 — Low-Carb Conditioning
🌅 Breakfast🌱 Sprouts salad
🍎 Mid-Snack🍊 Orange
🍛 Lunch🫓 2 Roti + 🥬 Veg
⚡ Pre-Workout🍵 Herbal tea
🏃 Intra-Workout💧 Water only
🌙 Dinner🥗 Light soup
⚡ Day 27 — Sprint Peak Fuel
🌅 Breakfast🥣 Oats + 🍌 banana
🍎 Mid-Snack🍎 Apple
🍛 Lunch🍚 Brown rice + 🫘 Dal
⚡ Pre-Workout🍯 Carb sip
🏃 Intra-Workout💧 Electrolyte
🌙 Dinner🥣 Soup
🟢 Day 28 — Light Taper & Recovery
🌅 Breakfast🥗 Salad + 🧀 Paneer 60 g
🍎 Mid-Snack🍐 Pear
🍛 Lunch🍚 Millet 1/2 bowl + 🫘 Dal
⚡ Pre-Workout🍵 Tea
🏃 Intra-Workout💧 Water
🌙 Dinner🥗 Light veg soup
🏁 Day 29 — Pre-Performance Fuel Balance
🌅 Breakfast🥣 Oats + 🍌 banana
🍎 Mid-Snack🍊 Citrus fruit
🍛 Lunch🍚 Brown rice (small) + 🫘 Dal
⚡ Pre-Workout🍞 Toast + 🍯 honey
🏃 Intra-Workout💧 Electrolyte sip
🌙 Dinner🥣 Light soup
🏆 Day 30 — Race-Ready Glycogen Top-Up
🌅 Breakfast🥣 Oats + 🍌 banana
🍎 Mid-Snack🍊 Citrus fruit
🍛 Lunch🍚 Brown rice (small) + 🫘 Dal
⚡ Pre-Workout🍯 Light carb sip
🏃 Intra-Workout💧 Electrolyte hydration
🌙 Dinner🥣 Light soup + 🧀 Paneer 60 g

🏃 Athlete Guidelines — ⚡ Carbs ↑ on sprint / interval days • 🥚 Protein 1.6–2.0 g/kg/day • 💧 Hydration 3–4 L/day • 🍌 Pre-run quick carbs • Avoid fried & high-sugar foods.