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.

🏃‍♂️ Endurance / Marathon & Cycling Nutrition — 30 Day Plan
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🏃‍♂️ Endurance / Marathon & Cycling Nutrition — 30-Day Program

🍚 Carb-loading phases • 🥤 Hydration–Electrolyte strategy • 🔋 Long-duration stamina fueling

🔥 Day 1 — Base Endurance Start
🌅 Breakfast🥣 Oats + 🍌 banana + 🥛 milk
🍎 Mid-Snack🍎 Apple + 🌰 4 almonds
🍛 Lunch🍚 Brown rice 1/2 bowl + 🫘 Dal + 🥗 Salad
⚡ Pre-Workout🍌 Banana + 💧 water
🚴 Intra-Workout🥤 Electrolyte sip (every 20–25 min)
🌙 Dinner🥣 Veg soup + 🧀 Paneer 70 g
🚴 Day 2 — Low-Intensity Ride Fuel
🌅 Breakfast🥞 Ragi dosa 2 + 🥛 curd
🍎 Mid-Snack🍊 Orange
🍛 Lunch🫓 2 Roti + 🫘 Rajma
⚡ Pre-Workout🍌 Banana
🚴 Intra-Workout💧 Water + pinch salt
🌙 Dinner🥗 Soup
💧 Day 3 — Hydration Adaptation
🌅 Breakfast🌮 Moong chilla 2 + 🥛 curd
🍎 Mid-Snack🥝 Guava
🍛 Lunch🍚 Millet rice 1/2 bowl + 🫘 Dal
⚡ Pre-Workout🍵 Light tea + 🍪 biscuit (small)
🚴 Intra-Workout💧 Electrolyte water
🌙 Dinner🥣 Light veg soup
⚡ Day 4 — Moderate Run Fuel
🌅 Breakfast🥣 Oats + 🍌 banana
🍎 Mid-Snack🍐 Pear
🍛 Lunch🍚 Brown rice + 🥬 Veg + 🍗 Protein 120 g
⚡ Pre-Workout🍞 Toast + 🍯 honey (small)
🚴 Intra-Workout🥤 Electrolyte + sip water
🌙 Dinner🥣 Dal soup
🔋 Day 5 — Glycogen Support Day
🌅 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 — Long Ride Conditioning
🌅 Breakfast🍚 Poha + 🌱 peanuts
🍎 Mid-Snack🍎 Apple slices
🍛 Lunch🍚 Brown rice + 🫘 Dal
⚡ Pre-Workout🍌 Banana
🚴 Intra-Workout🥤 Electrolyte + sip water
🌙 Dinner🥣 Veg soup
🧘 Day 7 — Active Recovery + Low Carb
🌅 Breakfast🌱 Sprouts salad bowl
🍎 Mid-Snack🍊 Citrus fruit
🍛 Lunch🫓 2 Roti + 🫘 Dal
⚡ Pre-Workout🍵 Herbal tea
🚴 Intra-Workout💧 Water only
🌙 Dinner🥗 Clear soup
⚡ Day 8 — Tempo Run + Carb Support
🌅 Breakfast🥣 Oats + 🍌 banana
🍎 Mid-Snack🍎 Apple
🍛 Lunch🍚 Millet rice + 🥬 Veg
⚡ Pre-Workout🍞 Toast + 🍯 honey
🚴 Intra-Workout🥤 Electrolyte water
🌙 Dinner🥣 Dal soup
💧 Day 9 — Hydration Stability
🌅 Breakfast🥗 Salad + 🧀 Paneer 60 g
🍎 Mid-Snack🥝 Guava
🍛 Lunch🫓 2 Roti + 🥬 Veg
⚡ Pre-Workout🍵 Tea
🚴 Intra-Workout💧 Water
🌙 Dinner🥣 Light soup
🏃‍♂️ Day 10 — Progressive Endurance Fuel
🌅 Breakfast🥞 Ragi dosa 2 + 🥛 curd
🍎 Mid-Snack🍌 Banana
🍛 Lunch🍚 Brown rice + 🫘 Dal
⚡ Pre-Workout🍯 Light carb sip
🚴 Intra-Workout🥤 Electrolyte
🌙 Dinner🥗 Soup
🚴 Day 11 — Aerobic Ride Nutrition
🌅 Breakfast🥣 Oats + 🥛 milk
🍎 Mid-Snack🍎 Apple
🍛 Lunch🍚 Millet rice + 🫘 Dal
⚡ Pre-Workout🍌 Banana
🚴 Intra-Workout🥤 Electrolyte + sip water
🌙 Dinner🥣 Soup + 🧀 Paneer 70 g
🟠 Day 12 — Glycogen Refill
🌅 Breakfast🥞 Besan chilla + 🥛 curd
🍎 Mid-Snack🍊 Orange
🍛 Lunch🫓 2 Roti + 🥬 Veg
⚡ Pre-Workout🥣 Small oats
🚴 Intra-Workout💧 Hydration
🌙 Dinner🥗 Soup
💤 Day 13 — Low Carb + Rest
🌅 Breakfast🌱 Sprouts bowl
🍎 Mid-Snack🥝 Guava
🍛 Lunch🫓 2 Roti + 🥬 Veg
⚡ Pre-Workout🍵 Tea
🚴 Intra-Workout💧 Water
🌙 Dinner🥣 Light soup
⚡ Day 14 — Endurance Run Fuel
🌅 Breakfast🥣 Oats + 🍌 banana
🍎 Mid-Snack🍐 Pear
🍛 Lunch🍚 Brown rice + 🫘 Dal
⚡ Pre-Workout🍞 Toast + 🍯 honey
🚴 Intra-Workout🥤 Electrolyte
🌙 Dinner🥣 Soup
🔋 Day 15 — Long Distance Prep
🌅 Breakfast🥞 Ragi dosa + 🥛 curd
🍎 Mid-Snack🍎 Apple
🍛 Lunch🍚 Brown rice + 🥬 Veg
⚡ Pre-Workout🥣 Small oats
🚴 Intra-Workout💧 Electrolyte + water
🌙 Dinner🥗 Soup
🚴 Day 16 — Ride Conditioning
🌅 Breakfast🍚 Poha + 🌱 peanuts
🍎 Mid-Snack🍊 Orange
🍛 Lunch🍚 Millet + 🫘 Dal
⚡ Pre-Workout🍌 Banana
🚴 Intra-Workout🥤 Electrolyte
🌙 Dinner🥣 Veg soup
💧 Day 17 — Hydration Focus
🌅 Breakfast🌮 Moong chilla
🍎 Mid-Snack🥝 Guava
🍛 Lunch🫓 2 Roti + 🥬 Veg
⚡ Pre-Workout🍵 Tea
🚴 Intra-Workout💧 Water
🌙 Dinner🥣 Soup
⚡ Day 18 — Moderate Run Carb Support
🌅 Breakfast🥣 Oats + 🍌 banana
🍎 Mid-Snack🍎 Apple
🍛 Lunch🍚 Brown rice + 🍗 Protein
⚡ Pre-Workout🍞 Toast + 🍯 honey
🚴 Intra-Workout🥤 Electrolyte
🌙 Dinner🥣 Dal soup
🔋 Day 19 — Glycogen Support
🌅 Breakfast🥞 Besan chilla
🍎 Mid-Snack🍐 Pear
🍛 Lunch🫓 2 Roti + 🥬 Veg
⚡ Pre-Workout🥣 Small oats bowl
🚴 Intra-Workout💧 Water + electrolyte
🌙 Dinner🥗 Soup
🧘 Day 20 — Active Recovery
🌅 Breakfast🌱 Sprouts salad
🍎 Mid-Snack🍊 Citrus fruit
🍛 Lunch🍚 Millet + 🫘 Dal
⚡ Pre-Workout🍵 Tea
🚴 Intra-Workout💧 Water only
🌙 Dinner🥣 Light soup
⚡ Day 21 — Long Run Fuel
🌅 Breakfast🥣 Oats + 🍌 banana
🍎 Mid-Snack🍎 Apple
🍛 Lunch🍚 Brown rice + 🫘 Dal
⚡ Pre-Workout🍞 Toast + 🍯 honey
🚴 Intra-Workout🥤 Electrolyte
🌙 Dinner🥣 Soup
🟠 Day 22 — Taper Start (Carbs ↑)
🌅 Breakfast🥣 Oats + 🍌 banana
🍎 Mid-Snack🍊 Citrus fruit
🍛 Lunch🍚 White rice (small) + 🫘 Dal
⚡ Pre-Workout🍞 Toast
🚴 Intra-Workout💧 Electrolyte sip
🌙 Dinner🥣 Light soup
💧 Day 23 — Hydration Priority
🌅 Breakfast🌮 Moong chilla
🍎 Mid-Snack🥝 Guava
🍛 Lunch🍚 Millet + 🫘 Dal
⚡ Pre-Workout🍵 Tea
🚴 Intra-Workout💧 Water
🌙 Dinner🥣 Soup
⚡ Day 24 — Light Jog + Carb Support
🌅 Breakfast🥣 Oats + 🍌 banana
🍎 Mid-Snack🍎 Apple
🍛 Lunch🍚 White rice (small) + 🫘 Dal
⚡ Pre-Workout🍞 Toast
🚴 Intra-Workout🥤 Electrolyte
🌙 Dinner🥣 Soup
🛌 Day 25 — Rest + Carb Maintain
🌅 Breakfast🌱 Sprouts + 🥗 salad
🍎 Mid-Snack🍊 Orange
🍛 Lunch🍚 Millet + 🫘 Dal
⚡ Pre-Workout🍵 Tea
🚴 Intra-Workout💧 Water
🌙 Dinner🥣 Light soup
🔋 Day 26 — Carb Loading Phase 1
🌅 Breakfast🥣 Oats + 🍌 banana
🍎 Mid-Snack🍐 Pear
🍛 Lunch🍚 White rice + 🫘 Dal
⚡ Pre-Workout🍞 Toast + 🍯 honey
🚴 Intra-Workout🥤 Electrolyte
🌙 Dinner🥣 Soup
🔋 Day 27 — Carb Loading Phase 2
🌅 Breakfast🥣 Oats + 🍌 banana
🍎 Mid-Snack🍊 Citrus fruit
🍛 Lunch🍚 White rice + 🫘 Dal
⚡ Pre-Workout🍞 Toast
🚴 Intra-Workout💧 Electrolyte hydration
🌙 Dinner🥣 Light soup
⚡ Day 28 — Glycogen Top-Up
🌅 Breakfast🥣 Oats + 🍌 banana
🍎 Mid-Snack🍎 Apple
🍛 Lunch🍚 White rice (small) + 🫘 Dal
⚡ Pre-Workout🍞 Toast
🚴 Intra-Workout🥤 Electrolyte sip
🌙 Dinner🥣 Soup
🟠 Day 29 — Pre-Race Light Carb Day
🌅 Breakfast🥣 Oats + 🍌 banana
🍎 Mid-Snack🍊 Citrus fruit
🍛 Lunch🍚 White rice (small) + 🫘 Dal
⚡ Pre-Workout🍞 Toast
🚴 Intra-Workout💧 Electrolyte
🌙 Dinner🥣 Light soup
🏁 Day 30 — Race Day Fuel
🌅 Breakfast🥣 Oats + 🍌 banana
🍎 Mid-Snack🍊 Citrus fruit
🍛 Lunch🍚 Small white rice + 🫘 Dal
⚡ Pre-Run🍌 Banana + 💧 water
🚴 In-Race Fuel🥤 Electrolyte • sip every 20–30 min
🌙 Dinner🥣 Light soup + 🧀 Paneer 60 g

🏃 Guidelines — Long-run days = carbs ↑ • Recovery days = carbs ↓ • 🥤 Electrolyte every 20–30 min • 💧 Hydration 3–4 L/day • 🍌 Fuel before run • Avoid fried & high-sugar foods.