Medically reviewed by Dt. Nazish Akhtar, Dietitian & Nutritionist · Updated
Sports & fitness nutrition · Bangalore clinic & onlineFuel your training, recover faster and perform better
A Sports Dietitian & Nutritionist plans your meals, hydration and meal timing around your training to improve energy, performance, endurance and recovery. At SmartBite, Dt. Nazish Akhtar (M.Sc. Dietetics & Nutrition, 12+ years of experience) creates personalised plans for gym-goers, runners and active people of all levels, based on your sport, goals and food preferences, at the Akshayanagar clinic in Bangalore or online.
- A plan built around your sport, training schedule and goals
- Pre- and post-workout meals with everyday Indian food
- Lose fat, build muscle or improve endurance, without fad diets
Prefer a call back? Leave your number and we will call you.
- 12+ yearsexperience
- M.Sc.Dietetics & Nutrition
- Gym, running& fitness
- Clinic + onlineconsultations
- Weeklyfollow-ups
Common challenges we help active people with
What and when you eat can make a big difference to how you train, recover and perform. Talk to us →
How we help you perform better
Built around your training
Your plan reflects your sport, training load, schedule, body goals and food preferences.
Smart meal timing
What to eat before, during and after training, with practical Indian options.
Muscle, fat loss or endurance
Protein, carbohydrates and calories set for your goal, whether that is strength, fat loss or stamina.
Weekly check-ins
Your plan is adjusted as your training, weight and performance change.
Your sports nutrition plan, step by step
Consultation & assessment
We go through your sport, training routine, goals, eating habits, health history and reports.
Your personalised plan
Meals, snacks, hydration and timing built around your workouts and home food.
Weekly follow-ups
Check-ins on WhatsApp or video to track energy, recovery, weight and progress.
Plan adjusted as you train
Updated for new goals, training phases or upcoming events.
Plans for every goal
Sports nutrition tailored to the way you train.
Gym & muscle building
Enough protein and smart timing to support muscle growth and strength, without excess fat gain.
Running & cycling
Carbohydrates, hydration and recovery for long runs, rides and race days.
Fat loss while training
Lose fat while keeping your energy and strength for workouts.
Fitness & sports
For people who play sports, do yoga or work out regularly and want to feel and perform better.
Want to gain weight or muscle? See weight gain. Want to lose weight? See weight loss.
What clients say on Google
“She helped me reduce almost 9 kgs in just few weeks while ensuring I had enough energy to perform effectively during the exercises and support my running routine… I’ve felt more energetic during workouts and recovered better.”
Neelam Mishra, Google review“I consulted with mam to reduce my high cholesterol and get healthy by shaping my body in my gym routine… My cholesterol is reduced and I’m following her gym workout plans to shape my body.”
Nathan Gopalakrishnan, Google review“Dt Nazish’s diet and workout routine helped me get rid of long gained body fat and bring a visual difference in just a month. Her plan feels very natural to follow without getting burnt out or fatigued.”
Vivek Mohan, Google review“In her 12-week program, I lost over 11 kg, steady and sustainable! Way more energy, and my stamina exploded. I used to barely brisk walk for 15 minutes; now I jog and run for over 60 minutes.”
Malik Fiza, Google review
Meet Dt. Nazish Akhtar
Dietitian & Nutritionist · M.Sc. Dietetics & Nutrition · PG Diploma in Clinical Nutrition · 12+ years’ experience
Training is only half the work; what you eat decides how well you perform and recover. I build simple, practical plans around your workouts and your kitchen.
- Gym & strength
- Running & endurance
- Fat loss
- Recovery
Request a call back
Share your details and our team will call you to understand your needs and book your consultation.
- Clinic hours: Mon–Fri 10 am – 8 pm, Sat 12 pm – 7 pm
- Consult in Akshayanagar or online across India
- Your details are used only to contact you
What does a sports nutritionist do?
A sports nutritionist aligns what you eat with how you train. For athletes and active people, food is the foundation of performance, endurance and recovery: it fuels workouts, repairs muscles, replenishes energy stores and supports immunity. Whether you train for a marathon, lift at the gym or play weekend sports, the right nutrition can make the difference between good and great.
Key nutrients for active people
- Carbohydrates, your main fuel: rice, roti, millets, oats, fruits and sweet potatoes provide energy for training, especially high-intensity and endurance work.
- Protein, for repair and muscle: dal, paneer, curd, eggs, fish, chicken and soya support recovery and muscle growth.
- Healthy fats, for sustained energy: nuts, seeds and cooking oils in sensible amounts.
- Hydration: water for most sessions, and electrolytes for long or very sweaty workouts.
- Vitamins and minerals: calcium, iron and magnesium from vegetables, dairy, nuts and seeds support bones, oxygen transport and muscle function.
Timing matters
- Before training: a balanced meal two to three hours before, or a light carbohydrate snack closer to the session.
- During long sessions: for activity over about an hour, quick carbohydrates such as fruit help maintain stamina.
- After training: protein with carbohydrates to rebuild muscle and restore energy.
Sports nutritionist near you in Bangalore
Our clinic is in Akshayanagar, close to Yelenahalli, Arekere, Hulimavu, Gottigere, Begur, Electronic City, JP Nagar and BTM Layout. You can also consult a sports nutritionist online on video call or WhatsApp from anywhere in India.
Frequently asked questions
What does a sports Dietitian & Nutritionist do?
A sports Dietitian & Nutritionist plans your meals, hydration and meal timing around your training to improve energy, performance, endurance and recovery. The plan is built around your sport, goals, schedule and food preferences, and is adjusted as your training changes.
What should I eat before and after a workout?
Before training, choose easily digested carbohydrates with some protein, such as a banana with curd, poha or toast with eggs, one to three hours before. After training, have protein with carbohydrates, such as dal and rice, paneer or chicken with roti, or a milkshake, within a couple of hours to support recovery.
How much protein do I need if I work out?
Active people generally need more protein than inactive people, and needs depend on your weight, training and goals. Your dietitian sets a target and spreads protein across meals from foods like dal, paneer, curd, eggs, fish, chicken and soya.
Can I build muscle on a vegetarian diet?
Yes. Combine dal, rajma, chana, paneer, curd, milk, soya, nuts and seeds through the day, and make sure you eat enough overall. Your plan shows you how to reach your protein target with vegetarian foods.
Do I need protein powder or supplements?
Not always. Most people can meet their needs with food. Protein powder can be convenient if you struggle to eat enough protein. Your dietitian will advise whether a supplement makes sense for you, and you should avoid unregulated products.
How can I lose fat without losing muscle?
Lose weight gradually, keep protein high, continue strength training and avoid very low-calorie diets. This helps you lose fat while keeping your strength and energy for workouts.
What should I eat before a run or race?
Eat a familiar, carbohydrate-rich meal two to three hours before, such as idli, poha or toast with banana, stay hydrated, and avoid trying new foods or supplements on race day. For long runs, you may need carbohydrates during the run.
How much water should I drink when training?
Drink regularly through the day and around workouts, and more in hot weather or during long sessions. For long or very sweaty sessions, fluids with electrolytes can help. Light yellow urine is a simple sign you are well hydrated.
Do you work with beginners or only athletes?
Both. We help beginners starting a fitness routine, regular gym-goers and runners, and people who play sports, with plans suited to their level.
Where is your clinic? Is there a sports nutritionist near me?
Our clinic is in Akshayanagar, Bangalore, close to Hulimavu, Begur, Arekere, Electronic City, JP Nagar and Bannerghatta Road. Clinic hours are Monday to Friday 10 am to 8 pm and Saturday 12 pm to 7 pm.
Do you offer online sports nutrition consultations?
Yes. You can consult Dt. Nazish Akhtar online on video call or WhatsApp from anywhere in India, with the same personalised plan and weekly follow-ups.
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Our clinic in Akshayanagar, Bangalore
SmartBite Diet & Nutrition
Begur – Koppa Road, Yelenahalli, Akshayanagar, Bengaluru, Karnataka 560068
Get directions →Clinic hours
Mon–Fri: 10 am – 8 pm
Sat: 12 pm – 7 pm
Sun: by appointment
Ready to train and perform better?
Book a consultation with Dt. Nazish Akhtar, in the clinic or online.