AYAAN ARAMBHAN - 12 MONTHS CHAMPIONS NUTRITION (SQUASH) - EVENT GUIDELINES 3 (DECEMBER, 2022)

Name of Player: Ayaan Arambhan

AGE (in years) 12 years old
HEIGHT (in cms) 147
WEIGHT (in kgs) 41.6
Fat%: 23.7
MONTH OF COMPETITION: December 2022
PLACE OF COMPETITION: Indore
STAY DETAILS: Lemon Tree
EVENT DETAILS Sunday 18th December 2022- 12:45 pm
(Distance/Type/Duration/Draws): Monday 19th December 2022- 9:15 am
Tuesday 20th December 2022- 9:00 am
Wednesday 21st December 2022- 9:40 am
Thursday 22nd December 2022- 9:20 am

EVENT GUIDELINES
MEAL TIMINGS MEAL OPTIONS QUANTITIES

Keep sipping the below solution throughout the event day.

Mandatory Lemon Water with Honey & Electral 1 Litre + 4 tbsp (60 gm) + 1 sachet
Finish the solution by the last match of the day ends

FOR MATCH ON SUNDAY, 18th December at 12:45 PM

BREAKFAST/2 Hours BEFORE Match: 10:45 am

Mandatory Pomegranate & Beetroot Juice (Add Honey) 150 ml + 1 tsp honey
WITH
Option A Onion Tomato Uttapam + Sambar + Mint Chutney + 1 medium + 100 gm + 2 tbsp (30 gm) + 1
Egg no.
Option B Crepes + Honey Drizzle 2 medium + 1 tsp (5 gm)
Option C Egg Omlette Sandwich with Tomato Slices (Use
Multigrain Bread) 1 whole egg + 2 bread slices + 3-4 slices

30 minutes BEFORE Morning Match: 12:15 pm

Mandatory Enerzal in Water 2 tbsp (30 gm) in 500 ml water
Consume 100 ml HERE & Remaining During Match
Mandatory Elaichi Banana 1 small banana

DURING Morning Match: 12:45 pm

Mandatory Enerzal in Water 2 tbsp (30 gm) in 500 ml water
Finish the above remaining solution here

POST Match/Recovery Meal (within 30 minutes)

Mandatory Dark Chocolate Milkshake/Coconut Water/Epigamia 200 ml
Smoothie
WITH
Option A Chicken Kathi Roll + Mint Chutney 1 no + 2 tbsp chutney
Option B Hara Bhara Kebab + Mint Chutney 3-4 kebab + 2 tbsp

Note: Follow rest of the meals as suggested in the Nutrition Plan.

FOR MATCH ON MONDAY, 19th DECEMBER at 9:15 AM

BREAKFAST/2 Hours BEFORE Match: 7:15 am

Mandatory Pomegranate & Beetroot Juice (Add Honey) 150 ml + 1 tsp honey
WITH
Option A Indori Poha with Lime + Egg Omelette 150 gm + 1 whole egg
Option B Moong Dal Paratha + Curd 1 medium + 50 gm
Option C Mixed Dal Appe + Sambar + Chutney 3 medium + 100 gm + 2 tbsp (30 gm)

30 minutes BEFORE Match: 8:45 am

Mandatory Enerzal in Water 2 tbsp (30 gm) in 500 ml water
Consume 100 ml HERE & Remaining During Match
Mandatory Raisins 5-7 nos

DURING Match: 9:15 am

Mandatory Enerzal in Water 2 tbsp (30 gm) in 500 ml water
Finish the above remaining solution here

POST Match/Recovery Meal (within 30 minutes)

Mandatory Dark Chocolate Milkshake/Coconut Water/Epigamia 200 ml
Mango Smoothie
WITH
Option A Paneer Tikka 4-5 paneer pieces
Option B Chicken Sandwich (Use Multigrain Bread) 2 bread slices + 50 gm chicken

Note: Follow rest of the meals as suggested in the Nutrition Plan.

FOR MATCH ON TUESDAY, 20th December at 9:00 AM

BREAKFAST/2 Hours BEFORE Match: 7:00 am

Mandatory Pomegranate & Beetroot Juice (Add Honey) 150 ml + 1 tsp honey
WITH
Option A Rava/Vermicelli Upma + Mint Chutney + Egg 150 gm + 2 tbsp (30 gm) + 1 no.
Option B Scrambled Egg Sandwich with Added Veggies (Use 2 slices + 1 whole egg + 1 tbsp (15 gm)
Multigrain Bread) + Mint Chutney
Option C Egg Benjo with Tomato (Use Multigrain Bread) 2 slice + 1 whole egg + 3-4 no.

30 minutes BEFORE Morning Match: 8:30 am

Mandatory Enerzal in Water 2 tbsp (30 gm) in 500 ml water
Consume 100 ml HERE & Remaining During Match
Mandatory Dates 2 nos

DURING Morning Match: 9:00 am

Mandatory Enerzal in Water 2 tbsp (30 gm) in 500 ml water
Finish the above remaining solution here

POST Match /Early Lunch/Recovery Meal (within 30 mins)

Mandatory Dark Chocolate Milkshake/Coconut Water/Epigamia 200 ml
Mango Smoothie
WITH
Option A Chicken Burger (Use Whole Wheat Bun) 1 bun + 1 chicken pattie
Option B Crushed Chicken Cutlet + Cheese Dip 2 medium cutlets (50 gm chicken) + 2 tbsp
(30) gm dip

Note: Follow rest of the meals as suggested in the Nutrition Plan.

FOR MATCH ON WEDNEDAY, 21st December at 9:40 AM

BREAKFAST/2 Hours BEFORE Match: 7:40 am

Mandatory Pomegranate & Beetroot Juice (Add Honey) 150 ml + 1 tsp honey
WITH
Option A 2 pancakes + using 1 egg + 1 tsp (5 gm)
Pancakes (Add egg to the batter) + Honey Drizzle honey
Option B Cinnamon French Toast with Honey Dizzle (Use 2 slices+ 1 whole egg
Multigrain Bread)
Option C Egg Frittata + Multigrain Bread 1 slice (using 1 whole egg) + 2 bread slices

30 minutes BEFORE Morning Match: 10:05 am

Mandatory Enerzal in Water 2 tbsp (30 gm) in 500 ml water
Consume 100 ml HERE & Remaining During Match
Mandatory Raisins 5-7 nos

DURING Morning Match: 10:35 am

Mandatory Enerzal in Water 2 tbsp (30 gm) in 500 ml water
Finish the above remaining solution here

POST Match/ Recovery Meal (within 30 mins)

Mandatory Dark Chocolate Milkshake/Epigamia Blueberry 200 ml
Smoothie/Coconut Water
WITH
Option A Grilled Cheese Paneer Sandwich (Use Multigrain Bread) 2 bread slices + 50 gm paneer + 1 cheese
slice
Option B Steamed Chicken Momos + Tomato Garlic Sauce 3 momos + 1 tbsp (15 gm)

Note: Follow rest of the meals as suggested in the Nutrition Plan.

FOR MATCH ON THURSDAY, 22nd December at 9:20 AM

BREAKFAST/2 Hours BEFORE Match: 7:20 am

 Mandatory Pomegranate & Beetroot Juice (Add Honey) 150 ml + 1 tsp honey
WITH
Option A Egg Paratha + Pickle 1 paratha (1 egg) + 1 tsp pickle
Option B Moong Dal Savory Pancakes + Tomato Garlic Chutney 2 medium + 2 tbsp chutney
Option C Rava Idli + Sambar + Mint Chutney + Egg 3 medium + 100 gm sambar + 2 tbsp
chutney + 1 whole egg

30 minutes BEFORE Morning Match: 8:50 am

Mandatory Enerzal in Water 2 tbsp (30 gm) in 500 ml water
Consume 100 ml HERE & Remaining During Match
Mandatory Til Chikki 2 cubes

DURING Morning Match: 9:20 am

Mandatory Enerzal in Water 2 tbsp (30 gm) in 500 ml water
Finish the above remaining solution here

POST Match (within 30 mins)

Mandatory Egg Omelette Sandwich with Tomato & Lettuce 1 whole egg + 2 bread slices + 3 tomato
slices + 1 lettuce leaf
Mandatory Epigamia Mango Smoothie 200 ml

Morning Snack/Recovery Meal (Within 1.5 hrs Post Match)

Mandatory Dark Chocolate Milkshake/Coconut Water 200 ml
WITH
Option A Dhokla + Tamarind Chutney 3-4 pieces + 1 tbsp (15 gm)

Option B Dal Bafla + Coriander Chutney 3-4 pieces + 1 tbsp (15 gm) chutney

Note: Follow rest of the meals as suggested in the Nutrition Plan.

Nutritionist's Notes: Supplement Recommendations For Event List of Things to Carry:

1. Start your event day with a Beetroot Juice Dosage : 2 tbsp (30 gm) in 500 ml water During Matches
on waking up
2. Keep a Minimum of 2 hours gap between
MAIN MEALS (Breakfast/ Lunch)
3. Remember to start sipping 500 ml water
from 1.5 hrs PRE-EVENT
4. Have a Recovery Meal within 2 hrs POST
EVENT
5. Do hydrate yourself well in between the
events
6. You can keep sipping on lemon water
through the day.
7. Do have Banana, Til Laddoo, Chikki,
Nutribars, as emergency snacks
8. At the end of the event have a glass of
pomegranate/pineapple juice for recovery
Enerzal
& 100 ml Pre Matches Homemade Laddoo/Chikkis
Cocoa Powder
Nuts (Pistachios, Almonds, Pistachios)
Dry fruits (Figs, Dates, Raisins, Apricots)
Sunflower seeds, Chia seeds, Pumpkin
Seeds, Sesame Seeds
Tetrapack of Juice/Lemon Water/Coconut
Water/Milk/Milkshakes/Smoothies
Snickers or Dried Fruits Bar
Dark Chocolate Fruit & Nut Cubes
Trail Mixes

List of Foods that can be had from Hotel Menu

Breakfast Snacks Lunch/Dinner
Cereals - Wheat Flakes or Choco Flakes in
Hot/Cold Milk Chicken Spring Roll with Garlic Sauce Fish/Chicken Thai Curry
Eggs Any Style - Poached/ Omelette/
Scrambled Bread Omelette Chicken/Fish Goan Curry
Ham/Chicken Sausages Chicken Kabeb/Sarson Mahi Tikka Chicken Kadai / Chicken Butter Masala
Butter Pancake with Honey Paneer/Chicken Chilli Murg Sadabhar
Idli/Dosa/Uttapam with Sambar and
Chutney Paneer Tikka Chicken/Paneer Tikka Lababdar
Indori Poha Tandoori Murgh Dal Makhani
Potato/Cauliflower/Egg Paratha with Yogurt Paneer Tikka Kesariya Paneer Matar ki Burji
Accompaniments with the above
One Pot Meal Citrus Chicken Club Sandwich meals
Chicken Makhani Pasta with Added Veggies Chicken Tikka Sandwich Steamed Basmati Rice
Grilled Chicken Steak Spaghetti Paneer/Chicken Deli on Roll with Mint Chutney Roti/Paratha
Chicken Bolognese Lasagna
Chicken Quesadilla with Cheese Sauce
Chicken Tawa Pulao
Chicken/Prawns Fried Rice/Noodles

Event Guidelines Made By: Ms. Siddhi Runwal, Sports Nutritionist, MSc. Sports Nutrition & BSc. Foods Science & Quality
Control
Event Guidelines Checked & Approved By: Ms. Shreya Adhav, MSc. Sports Nutrition & BSc. Clinical Nutrition.

Disclaimer:

SpirEat Nutrition, wish to impart my customers with the knowledge of nutrition. We provide my
customers with holistic approaches for wellness and better living through a range of biochemical,
dietary assessments and recommendations of appropriate supplements. The privacy of the customer
is of paramount importance to us and we wish to protect it and maintain your trust while collecting
any information. The Diet and Supplement plans are not intended to diagnose, treat, prevent,
mitigate or cure any medical condition or disease. In case of any such condition, it is recommended
that you consult your physician before pursuing any course of treatment. Utmost care has been taken
to study the stated individual ingredients in each supplement and the best possible supplements have
been identified for your benefit. However, we will give no guarantee regarding the efficacy of the
supplements as they are manufactured by third parties and not under our control. SpirEat Nutrition
shall not be held liable for adverse effects, if any, from the recommended foods & supplements advised
in the Nutrition plan. Also, The Nutrition Plan is highly individualized and scientific-based on every
client’s goals and is not to be shared with anyone without consulting us. If so, it will be a breach of the
agreement between us & the Client.