PERSONALISED PLANNING
Plans can be adjusted around goals, schedule, food preferences and practical routines.
IRONCORE / NUTRITION
EAT SMART.
TRAIN HARD.
LIVE BETTER.
Practical nutrition guidance designed to fit training and everyday life.
01 / FOUNDATION
WHY NUTRITION
MATTERS.
Training creates a stimulus; consistent nutrition supports recovery, energy and the habits that make progress sustainable.
NUTRITION ASSESSMENT
Start by understanding current eating patterns, training schedule and the goal you want to work toward.
WEIGHT LOSS
Focus on sustainable eating habits, appropriate portions and consistency rather than extreme restriction.
MUSCLE GAIN
Support resistance training with adequate overall food intake and protein-rich choices.
HIGH PROTEIN
Include protein-rich foods across meals as part of a balanced diet.
BEGINNER NUTRITION
Build a simple routine before worrying about complexity: regular meals, hydration and better food choices.
02 / DAILY HABITS
THE SMALL
DETAILS.
01
MEAL TIMING
Choose meal timing that fits your routine and supports training consistency.
02
PORTION GUIDANCE
Learn practical portion awareness instead of relying on rigid rules.
03
HYDRATION
Keep water intake consistent throughout the day, especially around training.
04
PRE-WORKOUT
Choose a comfortable meal or snack based on your schedule and tolerance.
05
POST-WORKOUT
Prioritise a balanced meal with protein and carbohydrates after training.
06
LIFESTYLE
Build habits you can repeat on ordinary days, not just perfect days.
03 / DEMO SAMPLE
A DAY OF
FUEL.
DEMO SAMPLE — INDIVIDUAL NUTRITION PLANS SHOULD BE PERSONALISED.
BREAKFASTOats / eggs or another protein-rich choice + fruit
MID-MORNINGFruit + yoghurt / nuts or another convenient option
LUNCHRice/roti + dal/chicken/paneer + vegetables + salad
PRE-WORKOUTBanana or light carb-focused snack as tolerated
POST-WORKOUTProtein-rich meal + carbohydrate source
DINNERBalanced protein + vegetables + suitable carbohydrate
04 / FAQ
NUTRITION
QUESTIONS.
Will every person get the same diet?
No. Individual nutrition should be personalised to the person's needs, preferences and goals.
Is this medical nutrition advice?
No. This website content is general fitness-oriented information and is not medical advice.
Can I book a consultation?
Yes. Use the inquiry form on the home page to request a nutrition consultation.