Sports nutrition diet plan focuses on good quality, quantity, clean and healthy eating habits all the time. Of course, sports nutrition goes beyond what you eat and also lays crucial importance on diet and exercise plan relation. When, how, and how much you eat is crucial, too. To maximize your workouts, coordinating your meals, timings with your activity levels is very essential.

How much do you know about sports nutrition? What, how and when you eat, can affect your performance and how you feel while you’re exercising. Giving importance on sports nutrition basics can help you make the most of your training routine.

What Is Sports Nutrition plan?

A balanced athlete diet plan should include sufficient calories, correct macronutrients and micro nutrients to optimize athletic performance in tandem with the training programs. Sports nutrition diet plan is the foundation of athlete’s game in which a well-designed diet plan is made that allows athletes to perform and recover at their best. A fitness diet chart gives the right food type, energy, nutrients, and fluids to keep the body well hydrated and energized at peak levels. It may vary day to day, depending on specific energy demands and other aspects of the game.

The Goal of Sports Nutrition

Competitive athletes and fitness freaks turn to sports nutrition to help them

-Maintain their basic health,

-Achieve their fitness and

-Performance goals.

Examples of individual goals could include:

-Gaining lean mass,

-Improving body composition, or

-Enhancing athletic performance, etc.


Sport-specific scenarios require differing healthy diet nutritional programs and the process is different for all the individuals. Studies indicate that the right food type, caloric intake, timing, and sports nutrition supplements are essential and specific to each individual.

The state of training and competitive sport benefiting from sports nutrition are:

Eating for Training/Cricket Performance



The body will use all the macro nutrients as the main energy source, depending on exercise intensity and duration. Inadequate caloric intake can impede exercise, athletic training and performance.

  • Carbohydrates are the main fuel source for energy and muscle for an active adult or competitive athlete and the needs in a daily diet can range from 45 to 65 percent of total food intake depending on physical demands.
  • Proteins are responsible for muscle growth and recovery in the active person, of which the protein requirements can vary significantly ranging from 0.8g to 2g per kilogram of body weight per day depending on the activity levels.
  • Healthy Fats help maintain energy balance, regulate hormones, etc. Approximately 20-30 percent of their total daily caloric intake should be coming from healthy source.

Eating for Competition



The athlete’s goals and the game will determine the best sports nutrition diet plan and fitness diet chart strategy. Pre, during and post-workout meal planning are unique for each athlete and essential for optimal performance. For example, strength athletes strive to increase lean mass, muscle strength and body size for their sport. Endurance athletes focus on reduced body weight/fat for peak body function during their event.

Hydration and Sports Performance:



Adequate hydration and electrolytes are essential for health and athletic performance. We all lose water throughout the day, but athletes lose additional body water (and a significant amount of sodium) sweating during intense workouts. Dehydration is the process of losing body water, and fluid deficits greater than 2 percent of body weight can compromise athletic performance and cognitive function.

All these factors should be taken care of and a customized fitness diet plan along with fitness diet chart should be curated for an athlete depending upon the goal of the person, medical conditions, training patterns etc.  Hence, it is never one plan that suits all diet and exercise regimes.



About the Author

We introduce you to Ms. Sayali Naik, Exercise & Sports Nutritionist (M.Sc., CDE).
Sayali Naik is a Clinical & Sports Nutritionist based in Mumbai. Having been a Sports Enthusiast, Sayali was determined to pursue a career in Sports Nutrition in order to guide athletes on eating good for performance enhancement & well-being. The strong desire to create awareness on nutrition has led Sayali to deliver lectures on Sports and basic Nutrition at various Academic and Sports institutions in India.
She has helped a wide range of Ranji, Mumbai, T20, IPL, international players and other sportspersons of all age groups with nutritional guidance, enhanced athletic performance, improved their physical, mental well being and make positive lifelong eating and exercise behaviour changes.
From famous Bollywood celebrities, corporate clients to teens, models, and pregnant moms she has catered to all. She also aces at providing diets for medical conditions Iike Diabetes, Thyroid, Weight loss, Weight gain, etc.
Khelomore and Sayali will be answering all your diet & Nutrition related queries.

To get you customized sports nutrition plan :

Contact Sayali Naik at 9969367281

Sayali will also be available for appointment-based consultations, feel free to book your appointments on Khelomore!

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