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Energy, Fitness & Recovery

Energy, Fitness & Recovery – Because Your Workouts Deserve Better Support

Are you working out but still feeling tired? Hitting the gym to get stronger but not seeing results? Training for your next 10K, half-marathon, or strength goal, but struggling with energy dips and poor recovery?

You’re not alone.

Most people assume exercise alone is enough. But without the right nutrition and recovery strategy tailored to your training, your efforts won’t translate into results. Whether you’re a runner, a gym-goer, or just starting your fitness journey—what and how you eat plays a massive role in your energy, performance, and recovery.

Whether you’re a marathon runner, a fitness enthusiast, or someone just trying to feel more energetic in your workouts, our approach helps you:

  • Train smarter
  • Recover faster
  • Perform better
  • Feel energetic consistently—not just on “good days”

Who This Program Is For:

  • Runners training for 5K, 10K, half or full marathons
  • Gym-goers who feel weak or don’t see progress despite consistency
  • People with “normal BMI” but low energy or frequent fatigue
  • Beginners trying to build strength the right way
  • Fitness lovers who want to train smarter, not harder
  • Recovery
  • Starting your fitness journey & make sure you have the right nutrition to support

Why You’re Not Feeling Energized (Even If You’re Training)

You might be:

  • Training hard but not eating enough of the right macros (C:P:F) & balanced foods
  • Recovering poorly due to imbalanced nutrition, poor sleep or deficiencies
  • Dehydrated, overtrained, or hormonally imbalanced
  • Trying to build strength with only cardio or relying on protein powders without structure
  • Overdosing on supplements without the right guidance can cause delayed recovery & poor energy.

And if you’re someone who has a normal BMI but still doesn’t feel energetic—that’s a major red flag. Fitness isn’t just about weight. It’s about how you feel, function, and recover.

Understanding Training & Nutrition: Not One-Size-Fits-All

Your nutrition and recovery must match the type of training you do. Here’s how it varies:

  • Marathon, 10K, or Endurance Training
  • Carb Loading before long runs is crucial to fuel muscles (think sweet potatoes, rice, idli, dosa, etc.).
  • Electrolytes during and after workouts prevent fatigue and cramps.
  • Protein post-run aids muscle recovery.
  • Pre-run meals: easily digestible carbs 2–3 hours before the event can significantly enhance performance.
  • Hydration timing affects endurance, and stamina post-run.
  • Strength or Resistance Training
  • Requires adequate protein (1–1.5g/kg of body weight depending on frequency & severity of workout).
  • You’ll need cell-wall intact carbs (millets, whole dals, hand pound rice / brown rice, quinoa, etc.) for glycogen replenishment post-workout.
  • Good fats (ghee, nuts, seeds) help reduce inflammation.
  • Focus is on post-workout recovery rather than pre-workout carb loading.
  • Functional or Mixed Training
  • A balance of protein, carbs, and antioxidants is essential throughout the day.
  • Post-training meals should support recovery without unnecessary calorie load.
  • The priority here is macro balance and recovery.

Different types of training = Different nutritional needs!

Key Factors Affecting Energy, Fitness & Recovery

  • Nutritional Phases
  • Preparation Phase (for runners): Carb loading, hydration optimization.
  • Training Phase: Balanced macros + consistent electrolytes.
  • Recovery Phase: High-quality proteins, anti-inflammatory foods, deep sleep strategies.

You need a flexible plan that adapts to your fitness routine—not the other way around.

  • Hydration & Electrolyte Balance
  • Dehydration affects performance, mood, and recovery.
  • Look out for: dry mouth, low urine output, headaches, fatigue.
  • Solutions: coconut water with chia seeds, lime-salt water, home-made ORS, water-rich fruits.
  • Protein and Carb Timing
  • Marathon Runners:
  • Pre-run: Easily digestible carbs (banana + jaggery, dates) 2–3 hrs prior.
  • Post-run: Protein + complex carb combo to support repair and refill glycogen.
  • Fitness Enthusiasts/Gym-goers:
  • Post-workout is key—focus on protein and complex carbs to aid muscle recovery.
  • Pre-workout carbs are not essential unless doing long-duration cardio.
  • Sleep & Muscle Regeneration
  • Deep sleep enhances muscle protein synthesis.
  • Natural support includes magnesium-rich foods for sleep & recovery, calming routines, and circadian rhythm syncing.
  • Stress & Hormones
  • Chronic stress raises cortisol, which breaks down muscle and increases cravings.
  • Supporting thyroid, adrenal, and insulin function through food, rest, and lifestyle is crucial.

What We Offer:

  • Customized CPF Ratios based on training type (strength, endurance, recovery)
  • Smart Carb Loading Strategies including type, timings and portions of carb when needed
  • Electrolyte & Hydration Management tailored to your activity and climate
  • Anti-inflammatory Nutrition to reduce soreness and improve recovery
  • Supplement to support quick recover & stable energy throughout the day
  • Hormonal & Metabolic Support addressing thyroid, insulin, and adrenal health
  • Sleep & Stress Optimization to boost energy and muscle repair
  • Flexible, Practical Plans that fit your real life

Guiding You to a Balanced, Rejuvenated Life.

+91 9381525943

deepika.chalasani@gmail.com

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