Nutricore by Chandni Shah

18/03/2026

My dearest baby…I love you against all odds!!🥰🥰

26/02/2026

❤️ ❤️

04/11/2025

03/09/2021

It all started with those 1 rupee weight machines at the railway stations which use to dispense a ticket with our weight it was like our obsession then and today in the age of digitization weight machines might have changed but we are still stuck with that obsession of checking our weight regularly
Today we have started judging ourselves on the results we get from the weighing scale and ignore the goodness and the nutrition that we already have. With every little raise in the metric of the scale, our anxiety gets doubled which results in demotivation in other areas of our life.
And acting out in depression is the most common thing that as humans we prefer to do, in this case taking extreme measures like getting on detox, liquid diets, etc giving our body no nourishment at all.

Certain factors that affect these fluctuations are -
- Hydration & Bowel Movements
- Hormones
- Menstrual Cycle
- Sodium & Daily Diet
- Glycogen Storage
- Time of Day
- Poor Sleep

So instead of pinning on the obsession, we should focus more on our weekly progress, how good we feel in general, what are nutrients that we add to our diet. Keeping these things in mind will not only prevent the depression but also -
- Improve your energy levels
- Lessen your cravings and binge eating
- Better Sleep
- Loss of inches
- Lesser Mood Swings

Would like to summarise as I said in the post "Don't let the metric of the weighing scale judge you, my friend you are much more than that!"

01/09/2021

Ever heard people saying "Mujhe artificial powder nahi lena hai"
It has been a while now that people are living in this bubble that whey is not natural.
Today I am here to burst that bubble and let you breathe in the air of FACTS
What is WHEY?
Whey protein is the natural protein derived from cow's milk. Cow's milk has two main protein components, casein, and whey. Whey is the watery liquid that's leftover after casein (cottage cheese) is separated from cow's milk.
A byproduct of the cheese-making process, whey protein provides substantial amounts of the essential amino acids that are needed to carry out the functions that proteins perform in the body. Because of its high bioavailability, it is the best and fastest absorbing protein.

But it is very essential that we manage the intake under the consultation of a qualified nutritionist in order to bridge the gap of meeting our body's daily requirement of protein.

Their purpose in life is not just building muscles in the gym due to their high protein content it can be very beneficial for lactating mothers, people with any underlying medical cause, to boost immunity and to increase the rate of recovery against infections and diseases.

So don't ask WHY, start saying WHEY!

30/08/2021

Happy Sunday everyone I hope you guys are enjoying this long weekend. Amidst your enjoyment, I would like to raise this little concern about "Post Workout Meals"

Post-workout nutrition is very important to improve body composition, better recovery, and performance.

Benefits of Post-workout nutrition
- Improved recovery
- Less muscle soreness
- Increased ability to build muscle
- Improved immune function
- Improved bone mass
- Improved ability to utilize body fat

3 major objectives of postworkout nutrition comprise of the 3 R's
REHYDRATE
REPLENISH
REPAIR
An ideal post-workout meal is to be consumed within 20-60 min after your workout for maximum absorption & utilization of those nutrients.
Commonly known as the window of opportunity, an opportunity of giving yourself the required nutrients. It starts immediately after your workout and closes pretty quickly. Hence, it becomes very important to consume the postworkout nutrition immediately, and within 2 hours afterward.

Why is it important?
As the purpose of postworkout nutrition suggests, it is very important to replenish the muscle glycogen stores, repair the muscle damage & increase protein synthesis post a workout. Thus consuming rapidly digesting carbohydrates like glucose along with first-class protein sources within the given time frame helps accelerate recovery by utilizing insulin for nutrient transport into cells. Apart from the recovery factor this super combination of Carbohydrates and Protein has a stimulatory effect of growth hormone and testosterone giving better results.

What is an ideal meal for maximum nutrition?
30-45gm of rapid digesting carbohydrates + 15-20gm of first-class protein in the company of the best solution for human body i.e.Water is an ideal post workout meal.
SWIPE to checkout a few postworkout meal options
And to know more about nutrition and healthy living, stay tuned to this space!
This is your nutritionist Chandni Shah taking your leave as its time for my Post Socialmedia Post meal :P (if your what i mean)

27/08/2021

One more in the line of confusions that my clients have is- What should we eat before exercising??
And like always, aapko aapki duvidha se mukt karne main yahan aa chuki hu :P

It starts with you feeling drowsy and not able to concentrate while working out, getting tired faster than usual is because of your pre-workout meal. We must choose our pre-workout meal very wisely.

Now you will ask me why is it so important?
Here it goes, a good pre-workout meal can help you perform better and even recover faster, therefore having a huge impact on your results. Having a nutritious meal can help your body build the energy it requires for the exercises.
An ideal good pre-workout meal would be a combination of carbohydrates, proteins & healthy fats which will energize your body and keep you more focused.

But the main question remains, what to eat?
1. Carbohydrates are one of our body's best fuel sources due to the efficient way they use oxygen. The glycogen stores in our liver and muscles depend on our carbohydrate intake. Our body converts glycogen to glucose which our muscles use as the primary source of energy during workouts. With the lack of glycogen, our workouts might end up making us feel exhausted.

2. Proteins are mainly focused on repairing and maintaining our muscles. An adequate supply of protein helps our muscles to recover from the workout stress, hence reducing the soreness that we experience after a workout.

3. In the case of workouts that exceed more than an hour, the glucose supply by the body is depleted and it switches to using fats as a source of energy. Fats are not instant fuel generators and hence can't be used for high-intensity workouts, rather can be used in low intensity and endurance exercise like jogging, bicycling etc.
I hope the information was useful for you, for more tips related to nutrition do not forget to follow our page.
Until then stay fit & eat healthily.🏋️🙌

24/08/2021

Kya Kare?
Kya na Kare??

I am sure that a lot of people are stuck in this forever flux of a debate between - Cardio & Weight Training.
Always thinking about what's better for us in terms of fat loss we don't dedicate ourselves to either.
Hence, I am here to free you guys from your anguish.
Cardio is one of the most efficient forms of workout it includes activities like - Running, Walking, Swimming, Cycling, Hiking.
It helps you -
- Burn Calories
- Improve your Cardiovascular Health & Endurance
- Lower Blood Pressure
- Regulates Appetite
- Boosts Brain Power

Whereas Weight Training helps us with -
- Building lean body mass and shooting up our BMR
- Burning calories in rest mode
- Improving Bone Density
- Preventing chances of Physical Injuries
- Sleeping Better
When we talk about weight training, it is more of a process that benefits us in a long run its effect stay in our body for a longer period and in the case of cardio it ends as and when we stop cardiovascular activities. Weight training helps us build lean muscle mass which results in fastening the basal metabolic rate and ultimately burning more calories.
To summarise the whole fact all forms of workouts are good for our health but when it comes to FAT LOSS - I would personally suggest cardio sessions post a weight training day for effective fat loss and toned body.

21/08/2021

It's not at all funny at all how people blame fruits for the weight that they gain!
Let's have a better understanding of what fruits are!
Fruits - the sweet and fleshy product of a tree or other plant that contains seed and can be eaten as food.
This is the definition that we have learned since our childhood but what we fail to understand is the real content which unlike a Bollywood story has to have a real story:P
Putting up the real picture I would love to say that fruits are more than just sweet edibles they are a blend of natural sugar (fructose) with fiber slowly releasing sugar into the system, not allowing the insulin spike. Loaded with a good amount of antioxidants, polyphenols, vitamins & minerals they keep our system healthy & skin glowing. The fiber and water content of these fruits keep us satiated and away from the cravings

So the next time someone tells you to avoid fruits like custard apple, banana, mango, grapes, chickoo as they are villains of your life. Just keep calm and tell them to eat aam 😋