Payal Shah Nutrition

Payal Shah Nutrition Nutrition for me is not just work, it's a passion that has always been with me for over 10 years. My inspiration: my kids who love to play sports.

Spreading awareness about the benefits of good nutrition to athletes, from grassroots to pros is my mission.

16/01/2026

Attnetion: Sports parents and athletes
Strong morning practice but heavy and tired legs by 6PM for evening academy?

Simple fix:
• 3 hours before: Roti + chicken salad
• 90 minutes before: Coffee (avoid for kids below 14) + 2 dates
• 30 minutes before: 400ml lemonade

No energy crash. Play strong all evening.


15/01/2026

A hearty congratulations to Heer Trivedi for securing runner up in Telangana Open SubJunior Badminton held on 4th January 2026. Discipline and grit has started to pay off. This is just the beginning!

11/01/2026

"Tournament day 2 cramps? Water alone fails you.
You're sodium depleted, muscle glycogen empty.
Between matches: 2 dates plus pinch salt, 400 milliliters electrolytes, feet up 2 minutes.
Cramp-free tournaments start here."


10/01/2026

"Woke up sore again?

30min post-training yesterday:
✅ 2 scoops whey + banana
✅ 500ml ORS water
✅ 20min lie down

Saturday recovery starts here.

09/01/2026

Half-time protocol athletes actually use:
• Banana + 1 tsp honey (25g carbs FAST)
• 300ml ORS or coconut water
• Pinch salt on tongue
Test this tomorrow practice. Second halves change forever.
Which sport do you fade in? 👇

09/01/2026

Half-time protocol athletes actually use:
• Banana + 1 tsp honey (25g carbs FAST)
• 300ml ORS or coconut water
• Pinch salt on tongue

Test this tomorrow practice. Second halves change forever.

Which sport do you fade in? 👇

03/01/2026

PMC7071526 (2020): Beneficial Effects of Walnuts on Cognition and Brain Health

PMC8211141 (2021): Walnut intake, cognitive outcomes and risk factors: a systematic review and meta-analysis

Frontiers fnut.2024.1463801 (2024): The effect of consuming nuts on cognitive function: a systematic review and meta-analysis of randomized clinical trials

RSC Food & Function 2025 (d4fo04832f): The impact of a walnut-rich breakfast on cognitive performance and brain activity throughout the day in healthy young adults: a crossover intervention trial

02/01/2026

No resolutions needed this year!

23/12/2025

Save this reel to avoid the digestive disasters that ruin a swim session. Because swimming involves horizontal movement and hydrostatic pressure, your digestion works differently than it does on land.

Avoiding
- Carbonated drinks that cause painful gas traps
- High-fat dairy that leads to acid reflux, and
- Spicy foods that cause mid-stroke discomfort.

Instead, opt for low-fiber simple carbohydrates like a banana or white toast sixty minutes before you dive in.

These choices provide immediate energy without the bloating or heaviness that slows down your flip turns and stroke rate.
Could you please share this with your swim team to ensure everyone stays fast and comfortable in the water?

16/12/2025

If you're vegetarian or vegan, Edamame is your plant-based recovery cheat code. As a nutritionist, I highlight it because it's a complete protein, providing all nine essential amino acids needed for muscle repair. One cup delivers eighteen grams of high-quality protein and eight grams of gut-healthy fiber, making it vastly superior to sugary protein bars. Simply steam the pods for five minutes for the perfect post-training snack that keeps you full and aids recovery.
Tag a friend who needs to up their plant-protein game!

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