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.

Your tiffin box is a performance tool. Here's the science. 68% of athletes arrive under-fuelled on match day. Not becaus...
01/06/2026

Your tiffin box is a performance tool. Here's the science.
68% of athletes arrive under-fuelled on match day. Not because they don't care — because nobody told them when and what to eat.
Swipe for the full audit → timed fuelling windows, exact macro targets, and the half-time fix that protects your 80th-minute sprint.
Save this before your next game. Tag a teammate who eats stadium food.

29/05/2026

Why is your athlete raiding the fridge on their day off?

It feels counterintuitive. They haven’t moved all day, yet they’re hungrier than they were after a 2-hour training session.

Most parents think athletes should eat less on rest days because they aren’t "moving." But after years of working with high-performance athletes, I can tell you: your body does its most intense repair work when it is still.

Rebuilding muscle tissue and replenishing energy stores after a week of training in this Pune heat requires a massive amount of fuel.

A rest day for the legs is a high-volume "work day" for the metabolism.

If you cut their calories just because their heart rate is low, you are cutting their ability to recover for next week. If they are raiding the kitchen on a Sunday, let them eat. They aren't just "snacking"—they are rebuilding their performance.

Does your athlete get "rest day hunger"? Let’s talk about it in the comments.

26/05/2026

Stop letting the bus ride ruin your first ten minutes. 🚌📉
Ever stepped off a car or bus for an away game and felt like your legs were made of lead?
When you sit for two hours, your blood flow slows down and your muscles get stiff. If you jump straight into a high-intensity warm-up, you’re playing catch-up with your own body.

The Away-Game Fix: 20 minutes before you arrive at the ground:
1️⃣ Eat a small piece of fruit (like an orange). The natural sugars wake up your metabolism.

2️⃣ Do seated ankle circles. This simple movement wakes up your nervous system and gets blood moving while you're still in your seat.

Hit the pitch ready to dominate, instead of spending the first quarter just "waking up."
SAVE this for your next away game. SHARE this with your teammates.

22/05/2026

Is your pace dropping when it matters most?
Most bowlers lose their "pop" in the second spell simply because they wait too long to fuel. If you're waiting until you feel tired to eat, the match is already over.
The 20-Minute Rule: To stay explosive in your final overs, consume a small banana and a teaspoon of honey exactly 20 minutes before your second warm-up. This gives your nervous system the immediate energy it needs to keep your arm speed high and your delivery sharp.
Don't just work hard—fuel smart.

SAVE this for your next match day.
SHARE this with your opening partner.

19/05/2026

Stop focusing only on protein!

I see so many parents adding extra chicken or paneer to the plate while cutting back on the rice and rotis. Here is the clinical reality: if an athlete doesn't eat enough carbs, their body will actually burn that expensive protein for energy instead of using it to build muscle.

Carbs are "protein-sparing." When you give them enough rice or potatoes, the protein is finally free to do its real job: repairing tissue. If you want them to get stronger, don't just add protein—add the carbs that protect it.

Is your athlete skipping the carbs? Let me know in the comments and I'll tell you how to put the carbs back on your plate!

15/05/2026

Ever wonder why you start making "silly" mistakes just when the game is on the line?

It’s usually not a lack of skill or "mental toughness." It’s your brain running out of fuel. When your glucose levels drop, your reaction time slows down, and your decision-making becomes slower. Your brain needs an instant hit of energy to stay sharp. A simple mix of water and honey or a big sip of ORS provides the glucose your nervous system needs to keep reaction times faster for the final points.

SAVE this for your next tournament kit bag. SHARE this with your doubles partner.

12/05/2026

Stop guessing your fuel. 🛑✋

If you want a simple way to track your energy without using a scale, look at your hand. It’s the only tool you need because it’s already sized perfectly for your body.

Most athletes I see are barely eating one handful of carbs and wondering why they’re hitting a wall by the second half. If the tank is empty, you can't be explosive. Period. 📉

The Rule:
✅ 2 cupped-hand portions (rice, pasta, poha) for regular training.
✅ 3 cupped-hand portions for match days or double sessions.

Stop playing on a half-empty tank. Use your hands to measure your fuel and stay explosive until the final whistle. ⚡

👇 How many handfuls are you currently eating? Let’s be honest in the comments!

Is your athlete "burned out" or just running on empty?In this 40°C heat, "mental fatigue" is often a biological red flag...
11/05/2026

Is your athlete "burned out" or just running on empty?

In this 40°C heat, "mental fatigue" is often a biological red flag. When glycogen drops, the brain shuts down focus and grit before the legs even feel tired.

Irritability, "bad attitudes," and tactical errors aren't usually mindset issues—they are fueling gaps. Before you assume they need a break from the sport, audit their plate.

High performance is a structural outcome, not an accident. Don't misdiagnose fatigue. Fix the architecture. ⚡

💾 SAVE this to audit their next slump.

08/05/2026

Is your athlete hitting a wall by Wednesday? It’s probably not a lack of focus—it’s likely they are just underfueled.

Most parents try to feed their athletes like "normal" kids, but if your child is training for two hours a day in this Pune heat, they are more like manual laborers than students. They often need double the carbs of a regular adult just to keep their energy from crashing mid-week.

Giving them an extra portion of rice or rotis isn't overfeeding; it’s giving them the fuel they actually need to survive the week. For our athletes here in Pune, I recommend using the Henry Equation to calculate exactly how much they need, because the tropical climate changes their metabolic demands.

Stop comparing their plate to yours and start fueling the work they are actually doing.

👇 Is your athlete running out of steam by the middle of the week? Let me know in the comments!

05/05/2026

Stop spending money on expensive supplements if your athlete is only sleeping 6 hours a night. 🛑

I get asked constantly about which protein powder, BCAA, or pre-workout is best. But here is the clinical truth: you cannot supplement your way out of sleep deprivation. 📉

Deep sleep is the most powerful, legal performance enhancer on the planet. It is the exact window when the body releases natural growth hormone, repairs muscle tissue, and locks in the motor skills they just spent hours practicing.

A scoop of whey protein cannot fix a fried nervous system.

Before you buy another tub of supplements, audit their sleep schedule. If they aren't getting 8 to 10 hours, you are leaving their true athletic potential on the table.

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