Services Sports-Match Day Nutrition

Match Day Nutrition for Athletes | Sports Nutrition – Namrata Nutri Studio

SPORTS MATCH DAY NUTRITION

Match day nutrition is not a motivational concept — it is a clinical performance strategy. Energy levels, hydration status, neuromuscular coordination and recovery capacity are directly influenced by nutrition choices made before, during and after competition.

Many athletes train consistently yet underperform on match day due to digestive distress, unstable blood sugar levels, dehydration or incorrect meal timing. These issues are not related to fitness — they are indicators of poorly structured match day nutrition.

At Namrata Nutri Studio, our approach is health-first and science-driven. We design match day nutrition protocols that protect digestion, support metabolic stability and deliver precise fuel without overwhelming the body.

Athlete hydration and electrolyte balance

WHO IS THIS SERVICE FOR?

Competitive athletes across cricket, football, badminton, tennis and team sports
Endurance athletes involved in long-duration or multi-round competitions
Strength and power athletes requiring optimal neuromuscular output
Teen and academy-level players with high training volume
Athletes experiencing cramps, fatigue, bloating or acidity on match days
Players requiring structured recovery between closely scheduled matches

WHAT THIS MATCH DAY NUTRITION SERVICE INCLUDES

Pre-Match Nutrition Strategy

Precisely timed meals focused on stable blood glucose, digestive comfort and optimal glycogen availability, aligned with sport-specific demands.

During Match Fuel & Hydration

Evidence-based hydration and electrolyte protocols to prevent dehydration, cramps and performance decline without gastrointestinal stress.

Post-Match Recovery Nutrition

Recovery-focused nutrition supporting muscle repair, inflammation control and faster readiness for the next training or competition.

WHY CHOOSE NAMRATA NUTRI STUDIO

Health-first, digestion-safe sports nutrition philosophy
No generic or copy-paste athlete diet plans
Indian-food based, practical competition nutrition
Focus on long-term athlete health and performance sustainability
Suitable for developing, competitive and elite athletes
Professional guidance with accountability and follow-up

PERFORM WITH PRECISION

Match day nutrition should elevate performance — not compromise health. Get a personalised Match Day Nutrition plan designed specifically for your sport, schedule and physiological needs.

Book Sports Nutrition Consultation

Match Day Nutrition Checklist

A health-first nutrition framework for athletes, designed to support digestion, hydration, sustained energy and effective recovery throughout competition day.

🕒🍽️

24 Hours Before Match

Eat familiar, well-tolerated home-style foods only
Avoid heavy, fried, oily or highly spicy meals
Gradually increase complex carbohydrates for glycogen storage
Maintain steady hydration throughout the day
Avoid experimenting with new foods or supplements

⏱️🍚

Pre-Match (3–4 Hours)

Consume a light, carbohydrate-focused meal
Include moderate protein for satiety
Keep fat and fibre intake low to protect digestion
Avoid excess sugar, soft drinks or heavy gravies
Plan meal timing strictly according to match schedule

⚡🍌

Pre-Match (60–90 Minutes)

Small snack only if required and sport-appropriate
Choose easy-to-digest carbohydrate sources
Avoid large food portions or excess fluid intake
Ensure calm digestion and mental readiness

💧🏃‍♂️

During Match

Hydrate according to sweat rate and climate conditions
Use electrolytes for long-duration or high-heat matches
Avoid random energy drinks or unfamiliar products
Monitor early signs of cramps, dizziness or fatigue

🔄💪

Immediately Post-Match

Begin rehydration within 30 minutes of finishing
Consume carbohydrates to restore glycogen stores
Add quality protein to support muscle repair
Avoid junk food, alcohol or heavy meals immediately

😴🌿

Recovery (Next 24 Hours)

Continue balanced hydration throughout the day
Choose nutrient-dense, anti-inflammatory meals
Prioritise quality sleep and digestive comfort
Follow structured recovery if matches are close

Important: This checklist is for general guidance only. Match day nutrition should always be personalised based on sport, climate, digestion and competition level.

⭐ Most Recommended

Match Day Nutrition Plan

Personalised sports nutrition support designed for peak performance, safe digestion and effective recovery on match day.

₹4,499 5–7 Days | Personalised Plan

✔ 2–3 days pre-match nutrition preparation
✔ Complete match-day strategy (pre, during & post)
✔ Gut-friendly, digestion-safe food planning
✔ Hydration & electrolyte guidance
✔ 2–3 days post-match recovery nutrition
✔ WhatsApp support on match day

Friendly note:
This is not a generic diet chart. It is a health-first, performance-focused nutrition plan designed to keep your body fuelled, stable and competition-ready.

Book Match Day Nutrition

How We Work

Simple, transparent and athlete-focused — choose the support option that fits your requirement best.

📞

Telephone Consultation

Speak directly with our sports nutrition expert to discuss your sport, match schedule, digestion concerns and performance goals.

✔ One-to-one telephone consultation
✔ Sport-specific guidance & match timing strategy
✔ Hydration, recovery & digestion support
✔ Personalised nutrition plan shared after the call

Book Telephone Consultation

📄

Customised Diet Plan (PDF)

Prefer not to take a call? Share your details and receive a fully customised, easy-to-follow nutrition plan in PDF format.

✔ Detailed online assessment form
✔ Sport & match-day specific nutrition planning
✔ Gut-friendly, practical food options
✔ Professionally designed PDF diet plan

Order Customised Diet Plan

Note: Both options are personalised and health-first. We do not provide generic or copy-paste diet charts.

How to Choose the Right Option for You

Both options are personalised and health-focused. The key difference is the level of expert involvement and guidance you receive.

📞

Telephone Consultation (Includes Customised PDF Plan)

This is the most comprehensive option, combining direct expert consultation with a fully personalised PDF nutrition plan.

You want to discuss digestion, energy or recovery concerns in detail
Your match schedule or training load needs expert adjustment
You prefer clarity through conversation before following a plan
You want a personalised PDF plan created after understanding your needs

👉 Best choice if you want expert guidance + a tailored PDF plan

📄

Customised Diet Plan (PDF Only)

This option is suitable if you prefer a written plan without a consultation call.

You are clear about your routine and match schedule
You prefer following a structured written plan independently
You want a convenient, ready-to-use nutrition guide
You do not require discussion or real-time clarification

👉 Best choice if you want a simple, structured PDF plan

Frequently Asked Questions

Clear answers to common questions about our Match Day Nutrition service.

Does the telephone consultation include a PDF diet plan?

Yes. After the telephone consultation, you receive a fully customised PDF nutrition plan based on your sport, match schedule, digestion and recovery needs.

What is the difference between consultation and PDF-only plans?

The consultation option includes direct expert interaction plus a personalised PDF plan. The PDF-only option provides a structured written plan without a consultation call.

How long is the Match Day Nutrition plan valid for?

The plan typically covers 5–7 days, including pre-match preparation, match day nutrition and post-match recovery guidance.

Is this plan suitable for young or academy-level athletes?

Yes. The plan is designed to be age-appropriate, safe and practical. For younger athletes, nutrition is planned carefully with digestion, growth and recovery in mind.

Do you recommend supplements in the Match Day Nutrition plan?

Supplements are not mandatory. We follow a food-first approach and suggest supplements only if genuinely required and suitable.

Can this plan be adjusted for different sports?

Yes. Match Day Nutrition is customised according to the sport, duration, intensity, climate and individual digestion tolerance.

What if I have multiple matches or a tournament?

In such cases, we adjust nutrition and recovery strategies to support back-to-back matches and sustained performance.

Still have questions?
You can start with a telephone consultation to get clarity and personalised guidance.

Satisfied Clients

Across India & international locations

Years of Experience

Nutrition & lifestyle management

Countries Served

Indian & non-Indian meal planning

Personalised Plans

No templates • No crash diets

Train Strong. Fuel Smart.

Whether you are preparing for competition or structured training, sports nutrition plays a key role in energy, movement quality, recovery and injury prevention. Get a personalised, digestion-safe nutrition strategy designed to support your training load and performance — balanced, sustainable and athlete-focused.