A Day In The Life Of Sports Nutritionist Priyanka Bagai

Priyanka Bagai is a Sports Nutritionist and Fitness Coach at Fuel Your Transformation. A pacer with the Nike Run Club, Priyanka has been running the half marathon for the past 7 years, and will be running the full marathon for the first time in January 2018.

So how does a Sports Nutritionist herself manage to pack her work schedule, rigorous training routine, balanced diet and some personal time all into a day? We spoke to Priyanka to find out.

Here’s what a typical day in Priyanka’s life looks like!


The Morning Routine

5:00 am. Wakes up and has black coffee with 1 teaspoon of coconut oil (which contains a type of fat called medium chain triglycerides that provides a quick source of energy), and an apple. Adds in a toast with peanut butter on heavy training days.

6:45 am. Goes for a 7 km run.

8:30 am. Drinks a protein smoothie made up of whey protein, oats, almond milk and some pumpkin and sunflower seeds. Getting sufficient protein after a workout helps build muscle, while the oat’s carbohydrates will replenish her stores of glycogen (a form of energy storage in our muscles). The addition of nuts provides fats, delivering a complete meal within the smoothie.


The Work Schedule

Between Priyanka’s client-training hours and her own exercise routine, Priyanka makes it a point to take breaks to replenish the nutrients she would have lost during the workouts.

Here’s how her schedule is broken up-

8:30 to 11: 30 am. Trains her clients.

11:45 am. Preworkout snack for carbohydrates and protein: sweet potatoes (100 grams) and eggs (3 whites, 1 yolk).

12 to 1 pm. Does weight training. She has BCAAs (Branched Chain Amino Acids) with 1 litre of water during her workout, to aid the muscle-building process. She ends her workout with half a scoop of protein to once again help recovery.

2: 30 pm. Lunchtime, usually with brown rice (100 grams), chicken (100 grams, cooked in minimal oil) and a big bowl of green vegetables. Priyanka generally includes beetroots with this meal, to help boost her haemoglobin levels.

3:30 pm to 8 pm. Trains her clients.
5 pm. Breaks for boiled sweet potato (100 grams) with black salt and a glass of 1 scoop protein.
7 pm. Breaks for a snack consisting of 10 almonds and 2 walnuts.


Post Work Hours

8:30 pm. Drinks a bowl of vegetable soup.

8:45 pm. Dinner time, usually with fish (100 grams) and a bowl of vegetables. Adds a bowl of sprouts to her meal for additional carbohydrates and protein, if her day involved hard training.

10:30 pm. Drinks some green tea, which is rich in antioxidants and helps protect us from free radical damage.

11 pm. Goes to bed.


Her Supplements Routine

Even though Priyanka follows a healthy, well-balanced diet, she also takes nutritional supplements to help her body keep up with her intense workout schedule.

Morning: 1 calcium+ 1 vitamin D (2000 IU) supplement

Post breakfast: 1 multivitamin

Post weight training: 1 vitamin C (1000 mg) and 1 vitamin E (400 mg), to replenish the body’s antioxidants.

Post lunch: 1 fish oil capsule, for a high dose of omega 3 fats

Post dinner: 1 fish oil capsule once again

Before bed: 1 vitamin C (1000 mg) and 1 vitamin E (400  mg)

When training for the marathon, Priyanka adds the following supplements to her routine:

L-carnitine (500 mg), for energy: Before her workout and after dinner

L-Glu (5 g), for muscle recovery: With her protein shake, twice daily


In Her Spare Time

Here’s how Priyanka manages to find time to wind down and take a break from her work routine.

  • Goes for a midweek movie
  • Dines out once a week
  • Goes to a bar once a week, over the weekend
  • Watches Netflix before going to bed (recently saw ‘Stranger Things’)
  • Being Buddhist, occasionally reads about Buddhism before bedtime


Her Tips for Marathon Runners

  1. It’s important to do strength training in order to increase muscle mass
  2. Always stretch before and after running
  3. Hydrate! “I drink 4 to 4.5 litres of water a day.”
  4. Eat a balanced diet. “You need the carbs and the fats, too!”
  5. Sleep for at least 7 hours. “Your body needs to recover.”
  6. Don’t compete with others; go with your own stamina and capacity. “Keep it slow, gradual and consistent.”

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