Sports Nutritionist in Lahore

Sports Nutritionist in Lahore

Services

Ayesha Nasir offers sports and gym-based nutrition plans in Lahore to help with the following:

Eating Around Your Training Time, Not the Clock

Most people I see in Lahore train at one of two times. Either early, before work, on an empty stomach, or late at night after the office, somewhere between 9 and 11. Those two habits need different plans, and a generic three meal chart suits neither.

If you train at six in the morning, you do not need a full breakfast first. A banana and a few dates, or a glass of milk, is usually enough to get you through an hour without feeling heavy. The real meal comes after. If you train at ten at night, the problem is the opposite. You have usually eaten dinner at eight and you are training on a full stomach, or you have skipped dinner and you are running on nothing. We move dinner, split it, or shift what is in it.

The other thing that changes is the day after. Nobody trains at the same intensity seven days a week, so the food should not be identical seven days a week either. Heavy days and rest days get different amounts, mostly in the carbohydrate, and that alone stops the constant feeling of being either stuffed or starving. A long lay off works the same way, only bigger, and there is a separate guide on how to not gain weight when injured.

Protein Without an Imported Tub

Protein is where most gym plans in Pakistan go wrong, in both directions. Some people eat nowhere near enough of it, and others are drinking three scoops a day while their actual meals are two rotis and a cup of chai.

Before we talk about powder, we count what your kitchen already gives you. Eggs, chicken, dahi, chapli or shami as an occasional option, dal, and paneer if you eat it. A plain omelette of three eggs, a bowl of dahi and a reasonable piece of chicken already covers a large part of most people's daily requirement, and it costs less per gram of protein than most imported tubs sold in Lahore.

If there is still a gap after that, I will say so and tell you what to look for. I do not sell supplements and I do not take a commission on anything you buy. If a plan only works while you keep buying a product, it is a sales pitch rather than a plan.

Training Through a Lahore Summer

From May to August the heat here changes what your body needs, and it is the season when most gym injuries and blackouts happen. You sweat out far more water and salt than you think, and plain water alone does not replace it. That is where the cramps in the last set come from, and the headache afterwards.

For anyone training in the afternoon in June, the plan includes what to drink and when, salt in the food rather than avoided, and honest advice about moving your session earlier or later. I will also tell you when to stop. Training through dizziness in 44 degree heat is not discipline, it is a hospital visit waiting to happen.

Training and Fasting in Ramadan

Every year I get the same question in the last week of Shaban. Can I keep training and not lose what I built. Mostly yes, if the plan changes shape.

What usually works is training an hour or so before iftar or about two hours after it, keeping the volume lower than usual, and putting most of the protein into suhoor and the meal after iftar rather than trying to cram it into one sitting. Sleep is the part people ignore, and it does more damage than the fasting does. If you are training at midnight and sleeping four hours, the plan will not save you.

Steroids and Fat Burners Are Not Part of This

I get asked regularly about injectables, oral cycles, clenbuterol and the fat burner strips sold in some gyms here. I do not advise on any of them and I will not build a plan around one. That is not a moral speech, it is a boundary. Those are prescription and medical matters, and several of them are genuinely dangerous without supervision.

If you are already using something, tell me anyway. I would rather know, because it changes what your blood work means and what your food should look like. Whatever needs a doctor stays with your doctor.

What Happens in the First Session

• How long it takes. Around 45 minutes, in person at Holistic Care, Sector Y DHA Phase 3, Lahore, or over a video call if you are elsewhere.
• What to bring. Your training programme if you have one written down, your current weight and any recent blood work, and a note of anything you are already taking.
• What we go through. Your training days and times, your sport or your goal, what you eat now, your work hours, and how you sleep.
• What happens after. The plan reaches you within a day or two, built around your training week, with a review once you have run it for a fortnight.
• How to book. Call or WhatsApp 0306 6933336. Appointment only. Monday, Tuesday, Wednesday and Friday 7 to 9 pm, Saturday 2 to 4 pm and 7 to 9 pm.

In person sessions happen at Holistic Care in DHA Phase 3 and nowhere else. If you are outside Lahore, the areas I consult in are listed on one page. If your main goal is putting on size, the weight and muscle gain page goes into that properly, and if it is fat loss, start with weight loss diet plans. For a child or teenager who plays competitively, read the child nutrition page first.