Welcome To
by Shruti Kainya
A leading Health, Wellness & Sports Nutritionist with clients in 20+ countries
Hi! I’m Shruti Kainya, the founder of Nutryst.
After seeking formal education in the field, I started Nutryst back in 2018 to help people achieve their health & fitness goals.
So, whether you want to lose weight, improve performance, boost immunity or just eat right – I’ll ensure you get there the right way.
▶ Post-Graduation in Sports Science, Exercise & Fitness Nutrition from SNDT University (2017-18 University Topper).
Additional Specialisations & Certifications:
▶ Diploma in Sports Nutrition Specialization from Oxford College, UK.
▶ Specialist in Sports Nutrition (97%) from International Sports Science Association, USA.
▶ Certified in Nutrition Foundation & Sports Nutrition Specialisation course from American College of Sports Medicine (ACSM).
▶ Certified Diabetes Educator from Dr. Pradeep Gadge’s Institute of Diabetology, Mumbai.
▶ MBA in Marketing from MET College, Mumbai.
Certifications
Certifications
Top Nutrition Associations & Collaborations
National Sports Nutritionist for all Indian Kickboxers of World Association of Kickboxing Organisation (WAKO)
Nutritionist for Don Bosco International School (Matunga, Mumbai)
Nutrition consultant for The Fundamental of Sports Fitness Academy
Nutrition Article Featured on the Fitness India Show & Her Circle (an initiative by Reliance Foundation)
Nutrition Consultant for Nykaa Wellness & Little Joys
Nutrition partner for Fast & Up India, Khelomore & Sportsfort Academy
Nutrition partner for Lodha Park Cricket Premier League Mumbai
Sports Nutrition consultant for the cyclists of Hyderabad Cyclist Group (HCG)
Active Life Member of Professionals in Nutrition for Exercise and Sport (PINES), Indian Dietietic Association (IDA) & Association of Sports Nutrition & Fitness Sciences (ASNFS)
Do I Need A Nutritionist?
Nutrition, as we all know, is an intrinsic part of our lives.
As individuals, our nutritional needs depend on a plethora of factors. But, there’s no denying that anyone who either wants to get in shape, adopt a healthier lifestyle or tackle clinical conditions like diabetes & hypertension can benefit from the right nutritional guidance from a certified professional.
Besides, there’s no ‘one size fits all’ solution when it comes to nutrition. So, you need someone to strategise and make personalised recommendations to cater to your distinct needs, whether you are a kid or adult, professional or homemaker and beginner or athlete.
Our Programs
To make it easier for you to get started, we have designed two programs that cater to very diverse goal sets. Although each can help you achieve different results, both entail individualised attention.
1. Health & Wellness Program
Our Health & Wellness program is perfect for anyone looking at leveraging nutrition for varied goals, including but not limited to:
Weight Loss & Fat Loss
Detox & Cleanse
Assisting Clinical Conditions
Immunity Building
Pre & Post Pregnancy Diet
Child Growth & Development
At the core of our Health & Wellness Program lies a simple belief – shortcuts show immediate results but seldom last, whereas the pay-off from gradual changes can last a lifetime.
Read More
As a result, every single diet is meticulously planned after assessing your goals and anchored on supplementing nutritional deficiencies, adjusting macro-nutrients, determining portion sizes and easy to cook recipes instead of hinging on any ‘quick fixes’.
For those who love an occasional binge or eating out, we suggest a slew of options so they can relish guilt-free. Our plans are also customised for those who need prudent dietary support like pregnant ladies, people with clinical conditions & senior citizens.
How We Do It
Consultation
One Time- Lifestyle Profiling
- Body Composition Analysis
- 1-on-1 Sessions
- Customised Diets
Starter
1 Month- Consultation Plan (+)
- Nutryst Welcome Kit
- Blood Report Analysis
- Dietary Recipes
- Diet Dairy Follow-Ups
Transitional
3 Months- Starter Plan (+)
- Vitamin & Nutrient Guidance
- Clinical Support
- Exercise Guidelines
- Detox & Cleanse Plans
- Eating/Drinking Out Options
Breakthrough
6 Months- Transitional Plan (+)
- Travel Guidelines
- Weight Maintenance Guide
2. Dedicated plans available for corporates and schools/colleges interested in wellness programs for employees and students respectively. Get in touch to know more.
2. Sports Nutrition Program
Our Sport Nutrition program is meticulously designed from the ground-up for athletes and fitness enthusiasts on the lookout for:
Performance Enhancement
Boosting Cardiovascular Endurance
Rehabilitation Nutrition
Muscle Gain/Body Composition
Injury Prevention
Supplement Guidance
At Nutryst, we understand that every athlete’s nutritional needs differ vastly depending on their sport, body type, training intensity, body composition and several other factors.
Read More
With our Sports Nutrition Program, we ensure athletes achieve peak performance by supplement- ing their macro & micro-nutrient requirements, adjusting energy intake during on & off-seasons and incorporating favourable hydration strategies.
We also leverage nutritional ergogenic aids like carb-loading and gut training to give them an edge over the competition while striving for consistent & optimal results.
How We Do It
Try-Out
One Time- Lifestyle Profiling
- Body Composition Analysis
- Tournament Day/Week Plan
- 1-on-1 Diet Sessions
Game
1 Month- Try-Out Plan (+)
- Nutryst Welcome Kit
- Blood Report Analysis
- Vitamin Support
- On-Season Training Plan
Season
3 Months- Game Plan (+)
- Off-Season Training Plan
- Suppliment Guidance
- Dietary Recipes
- Detox & Cleanse Plans
- Diet Dairy Follow-Ups (2)
Periodisation
6 Months- Season Plan (+)
- Additional Detox & Cleanse Plans (2)
- Recovery/Injury Prevention Plan
- Eating Out Options
- Travel Guidelines
2. Dedicated plans are also available for sports organisations, clubs, fitness centres, colleges & coaches. Get in touch to know more.
For International Clients, consultation available via Zoom & Skype
FAQs
I'm interested in signing up. How do I proceed?
That’s great.
All you need to do is fill in the contact form give us some time to get in touch with you. Just make sure you accurately enter your contact details so we can schedule a call to understand what you’re looking for and how we can help.
If calling is not an option, especially if you are based outside India, we can take things ahead via e-mail, WhatsApp or Skype.
How will my diet affect my game performance?
Sport-specific nutrition when followed consistently will not only help you train harder & stronger, it will also enhance recovery to avoid injuries & make sure you achieve your true potential on the game day.
How much weight can I lose with your program?
Every individual is different & so is the way their body responds to a nutrition plan. There is no defined number but we aim for 3-4 kgs weight loss a month in a healthy sustainable fashion.
I have a clinical condition. Can you help?
We work with clients suffering from a wide range of medical issues like PCOD, Thyroid, Diabetes, Hypertension, Fatty Liver, IBS, Hypercholesteremia, Gout etc.
Depending on your condition, we will work towards reducing its symptoms & getting it under control with a food first approach.
Do you customise diets for Vegans/Jains?
We have clients globally following different religions and cultures. Hence respecting their choices & making a customized diet is a part of our regular process.
Do I get cheat days?
Yes, depending on your health goal & program duration, cheat meals will be placed strategically so your can enjoy them without any guilt.
I want to build my strength & stamina. How can you help?
Food is the only currency our body thrives on for a solid internal build & our balanced nutrition plan ensures it reflects externally too via enhanced stamina, strength & energy levels.
How do I get in touch with you during the course of my plan?
Once you sign up, we will work together as a team & shall provide with all the details for you to be in touch with us regularly via an approved mode of communication.
Can you account for my allergies in the diet?
Yes, of course. The Profiling session at the start of our process takes care of all significant details essential for your personalized diet plan.
Will I start gaining weight again after I stop?
Once you achieve your desired weight, we want you to sustain that weight-loss post the program as well. Hence a maintenance guide is provided to make sure you continue with a healthier lifestyle.
Do you have any deals for corporates or educational institutions?
Yes, we do!
If you’re interested, just fill in our contact form or drop an email to ‘shruti@nutryst.in’.
Once we understand your requirements, we will design a customised plan for your company or institution.
What happens after my plan ends?
The last session will have a detailed discussion explaining the correct way to sustain the achieved results & a maintenance guide will be provided to make sure your nutrition is on point always.
Nutryst Shorts
Save this reel so you don’t forget !!! ✅
1. FRUITS 🍎 : Apples, bananas, citrus fruits, berries, peaches, apricots, and nectarines should be stored outside of the fridge. Refrigerating these fruits will result in a loss of Flavors and textures. U can refrigerate these fruits for 30 minutes before eating if you like.
2. BREAD 🍞 : It is perfectly fine to freeze bread, but keeping it in the fridge causes it to dry faster and can mould. Keep at room temperature in a bread box at a cool temperature.
3. Coffee ☕️: Best in an airtight container. Refrigeration condenses coffee and reduces its aroma and flavour.
4. Potato 🥔 : Refrigeration adversely affects the flavor of potatoes; therefore it is best to store them in paper bags. Remember, plastic bags promote moisture and speed decay process.
5. HERBS 🌿: Did you know herbs wither faster in the fridge? Buy in small quantities and use fresh herbs within a day or so.
6. Onion 🧅 : The best way to store onions is in a paper bag in a cool, dark spot, away from potatoes. The moisture of the fridge softens the onions and mouldy.
7. TOMATO 🍅 : Tomatoes lose their flavour and start becoming mushy when stored inside the fridge.
8. GARLIC 🧄 : Refrigeration reduces the flavour of garlic and affects its lifespan as well as causes mould.
9. Oils 🍶- Avoid refrigerating oil, as it alters its temperature, state, smoking point, and taste. Only nut oil may be required to be refrigerated. Please store oil in a dark place in an opaque container.
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Don’t forget to save & share ✨
Comment your doubts below👇
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[ diet gut bloating nutritionist calorie health nutrition weight loss ]
#diet #exercise #gut #food #healthy #recipe #lifestyle #healthyfood #calorie
![Save this reel so you don’t forget !!! ✅
1. FRUITS 🍎 : Apples, bananas, citrus fruits, berries, peaches, apricots, and nectarines should be stored outside of the fridge. Refrigerating these fruits will result in a loss of Flavors and textures. U can refrigerate these fruits for 30 minutes before eating if you like.
2. BREAD 🍞 : It is perfectly fine to freeze bread, but keeping it in the fridge causes it to dry faster and can mould. Keep at room temperature in a bread box at a cool temperature.
3. Coffee ☕️: Best in an airtight container. Refrigeration condenses coffee and reduces its aroma and flavour.
4. Potato 🥔 : Refrigeration adversely affects the flavor of potatoes; therefore it is best to store them in paper bags. Remember, plastic bags promote moisture and speed decay process.
5. HERBS 🌿: Did you know herbs wither faster in the fridge? Buy in small quantities and use fresh herbs within a day or so.
6. Onion 🧅 : The best way to store onions is in a paper bag in a cool, dark spot, away from potatoes. The moisture of the fridge softens the onions and mouldy.
7. TOMATO 🍅 : Tomatoes lose their flavour and start becoming mushy when stored inside the fridge.
8. GARLIC 🧄 : Refrigeration reduces the flavour of garlic and affects its lifespan as well as causes mould.
9. Oils 🍶- Avoid refrigerating oil, as it alters its temperature, state, smoking point, and taste. Only nut oil may be required to be refrigerated. Please store oil in a dark place in an opaque container.
.
.
.
Don’t forget to save & share ✨
Comment your doubts below👇
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.
.
[ diet gut bloating nutritionist calorie health nutrition weight loss ]
#diet #exercise #gut #food #healthy #recipe #lifestyle #healthyfood #calorie](https://nutryst.in/wp-content/plugins/instagram-feed-pro/img/placeholder.png)
For years, my client made a big mistake by sticking to a low fat diet. But now, She’s not going for any fancy diet, Instead she is finding balance in what she eat.
Healthy fats are crucial:
They calm down inflammation and reduce stress in our bodies.
They help regulate our hormones.
They keep us feeling full.
Keep you satisfied.
We avoid fats because we think they make us fat and what actually is making us fat is over eating.
Here are my top picks for healthy fats and how to avoid overindulging:
🐟 Omega 3
🫒 Olive oil
🧈 Ghee
🌱 Chia seeds
🎃 Pumpkin seeds
🥚 Whole eggs
🧀 Cheese
How do you avoid overeating? let me know in the comments ⬇️
I have a very easy way to avoid overeating that is helping my clients achieve their goals and stay fit. if you want to know the secret then comment “OVER” to get my secret in your DM.
[ diet gut bloating nutritionist calorie health nutrition weight loss ]
#diet #exercise #gut #food #healthy #recipe #lifestyle #healthyfood #calorie
Do other Cysters also feel like birth control is the only solution for managing PCOS? 🙋♀️
For some, being on the pill can help alleviate symptoms, even though it doesn’t address the root causes. Sometimes, masking symptoms with the pill seems like the better option. But Cysters, I want you to know you don’t have to settle for that forever!
Many of you have shared in my DMs 💌 that birth control brought on side effects that made you quit altogether. Now you’re caught in the middle, wanting to ease your symptoms without the pill. 🤦♀️
Don’t worry, I’m here to help! Let’s talk about this method for managing PCOS, which has worked for many. This method is redesigning your lifestyle that targets your specific PCOS type(s)!
Don’t know what your PCOS type is? Let’s start there! 👉 comment “TEST” and I will help you know what your PCOS type is !!!!!!
[ cysterhood diet gut bloating nutritionist calorie health nutrition weight loss ]
#cysterhood #diet #exercise #gut #food #healthy #recipe #lifestyle #healthyfood #calorie
😣 Struggling with acidity, reflux, or bloating? Not anymore!
Here’s your go to guide for relief ⬇️⬇️⬇️
- Don’t sleep right after you finish your meal.
- Avoid daily intake of packaged foods/ biscuits on an empty stomach. Always mix a junk item with a healthy high protein item for satiety & better craving control
- monitor food triggers such as dairy/ gluten/soya/ raw onion as they can upset digestion if not absorbed well by the body
I would like to offer you 3 simple remedies !!!
- Try having freshly extracted ginger juice (1 table spoon) before/after your meals. because it helps release in enzymes that enable proper break down of food and enhance digestion.
- Try having a pinch of Ajwain, Jeera, Saunf post your meals as it will help in reducing the chances of bloating and indigestion.
- walk after your meals.(For 10-15 mins at a slow pace) this will help reduce reflux and acidity symptoms.
I hope these tips will help you eliminate the problems. Don’t forget to Share and Save this reel.💾
If you are facing any other problems then COMMENT below and I will reply to it. 📝
[ diet gut bloating nutritionist calorie health nutrition weight loss ]
#diet #exercise #gut #food #healthy #recipe #lifestyle #healthyfood #calorie
Testimonials
Nidhish Lulla
Model
Akash Modi
Pro-Golfer
Nimrat Singh
Student
Girish Mallya
Ultra-Marathoner
Hemali Mehta
Homemaker
Deepika Sharma
Judo Player
“
Being passionate about fitness and living a healthy life I thought my nutrition was on point. That was until I was guided by Shruti and it completely transformed my perspective about nutrition. She is very attentive and always makes sure I have at least 2+ possible solutions for my convenience. She has given me a variety of recipes and it’s surprising how healthy food can be so tasty. From supplementation to constantly modifying my diet according to my changing routine it’s been a wonderful experience. Thank you for patiently clearing all my doubts and for all your guidance.
At 23, I was 115 kgs and seriously considering bariatric surgery. As a golfer, the excess weight was also hampering my drives & overall performance. Shruti helped me lose that stubborn fat in just a few months with easy to follow diets, constant motivation & support. Today, my weight loss journey has made me more confident & disciplined. My long strokes have improved and I consistently rank better in tournaments. Thanks to Shruti, I’m feeling fitter and playing better than I ever have!
A customised and happy diet is something I have always looked forward to. Nutryst has helped me build a healthy wholesome diet along with sharing good tips along the way. Shruti is always available for any query and I am super happy with my progress. I have lost 18 kgs so far despite PCOS and feel so confident about myself now.
As an endurance runner for 25+ years, I cannot emphasise enough on the importance of nutrition. I had the off-chance of meeting Shruti at a conference and took up a consultation a few weeks ahead of big international race. I followed her recommendations and noticed visible improvement in my endurance & also experienced delayed onset of muscle fatigue, during the race. Since then, I consult her at regular intervals and not just before a major event.
I’ve struggled with my weight since I was a teen. But after I had twins, I reached obesity and knew I had to do something. I’m so glad I approached Shruti as she was so professional & non-judgmental. She set an excellent diet plan and shared recipes that were nutritious & tasty. Now, my energy levels have increased & I play with my kids a lot more! I’ve never felt happier & healthier. I can’t thank Shruti enough for bring- ing this change in me & enabling me to be a better version of myself!
After a long break from playing Judo competitively, I decided to get back to the sport last year. But, before hitting the mat, I wanted to ensure I was in shape physically & mentally. On a friend’s recommendation, I opted for Nutryst & asked them to design a plan that would allow me to adapt to the gruelling training sessions while preventing possibility of early onset injury. I have been with them for a year now and their guidance has really helped me take things to the next level.
Partners
Partners
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shrutikainya_nutryst
Want to feel energized, have nice skin, think clearly, and feel happy?
All of these can happen when your blood sugar stays steady! 💪
Keeping your blood sugar balanced doesn’t have to be hard. You might already know about drinking water and eating veggies.
Try these easy tricks: add a bit of apple cider vinegar (ACV) to your water before meals, and include protein and veggies in your meals.
These simple changes can make a big difference! 🍏🥗
If you want to get in shape with the help of right nutrition ?
just Comment “help” on the post and I will help you get your desired result just like thousand others 😇
[ nutritionist calorie health nutrition weightloss ]
#diet #exercise #food #healthy #recipe #lifestyle #healthyfood #calorie ...
shrutikainya_nutryst
Save the post...
💧 Hydration: Replenish fluids lost during your workout to restore balance and support optimal performance.
🥛 Protein: Aid muscle repair and growth by consuming a source of high-quality protein post-exercise.
🌾 Complex Carbs: Refuel energy stores with complex carbohydrates to prepare for your next training session.
🥑 Healthy Fats: Include healthy fats in your post-workout meal to promote nutrient absorption and overall health.
Remember, these four vital elements hydration, protein, complex carbs, and healthy fats work together to maximize your recovery and progress towards your fitness goals! 💪
If you found the post helpful then do like and share with your workout buddies. My aim is to make everyone aware of Nutrition and get healthy.
[ nutryst nutritionist calorie health nutrition weightloss ]
#diet #exercise #food #healthy #recipe #lifestyle #healthyfood #calorie ...
shrutikainya_nutryst
Knowing how your body works is very important for every sportsperson.⛹️♂️
Read this post carefully and ask your questions in the comments below !📝
Don’t forget to share with your athlete friend.💕
#nutritionist #guthealth #sportsnutritionist #sportsnutrition
[Nutrition sports sportsnutrition guthealth] ...
shrutikainya_nutryst
We all have certain foods that we truly love, but they might not be the most easily available or affordable 🧐
So this post discusses the alternatives for foods that could end up being beneficial for you 👌
Check out the potential benefits of swapping to these foods as well 👊
Amaranth - Good source of fiber, protein and complex carbohydrates. It plays an important role n digestion and improving gut health 🌾
Jamun- High in antioxidants, can help reduce oxidative stress and inflammation 🫐
Kiwi- Rich in vitamin C, antioxidants, promoting immune health, skin vitality and digestion 🥝
Dates- Provide quick energy and is a good source of carbohydrates.
Peanuts- Good source of protein and fats and provides good energy 🥜
Cucumber- Low-calorie vegetable supporting hydration, skin health, and weight management 🥒
Was this post helpful?🤗 ...
shrutikainya_nutryst
Do you know what is more powerful than willpower?
Friend-power 👯♀️
Surround yourself with friends who exercise, and you will find yourself exercising.
Surround yourself with friends who eat at healthy cafés, and you will find yourself eating healthy.
This New Year, enroll on our 28-day program WITH YOUR BFF, designed to help you adapt to a better lifestyle!
Tag 3 of your BFFs and stand a chance to win something special!
This 2024, you do a healthier YOU!
DM us to know more.
#Nutryst #healthywithshruti #nutritionist #healthyeating #trending #explore #program #sale #dietplan #customizedplan #diet #plan #healthy #food #detox #weightloss #guthealth #nutrition ...
shrutikainya_nutryst
You will find you are most confident when you stop trying to be someone else’s definition of beauty and define your own!
Because beauty begins the moment you decide to be yourself!
To all the beautiful women out there, we see you, we hear you, we admire you and we are proud of you!
DM us to get in touch.
Contact number: +91 8779644616
#healthywithshruti #nutritionist #healthyeating #beautiful #everybody #confident #women #trending #Nutryst #cosmos #everybodyisbeatiful ...
shrutikainya_nutryst
Having a successful experience during a competition or training program in a different location starts with a complementary nutrition strategy.
Before travelling, athletes should organize everything they require for their trip and competition. These include fluids, snacks, fruit, and protein alternatives
Successful athletes are the ones who fuel their bodies nutritionally despite the location of the training schedule because when the input energy is right, it is optimal. The output naturally will be peak performance each time!
DM us to get in touch.
Contact number: +91 8779644616
#healthywithshruti #nutritionist #healthyeating #healthywithshruti #nutritionist #healthyeating #experience #strategy #travelling #athletes #performance #competition #fluids #snacks #fruit #protein #alternatives ...
shrutikainya_nutryst
Acid reflux, or GERD, can be the cause of discomfort and pain for a lot of people. Hence understanding its triggers and treating the root cause is the only sustainable solution.
Swipe through to learn about the most common triggers, so you can manage them better through food, fitness and lifestyle!
Remember never to ignore our symptoms, as untreated reflux and acidity can drain you physically and mentally while posing future health complications.
DM us to get in touch.
Contact number: +91 8779644616
#healthywithshruti #nutritionist #healthyeating #instagood #trending #Nutritionist #nutryst #acid #discomfort #pain #triggers #solutions #acidity #understanding ...
shrutikainya_nutryst
Eating healthy, balanced meals doesn`t have to be expensive.
Here are some budget-friendly tips to help you plan your meals better!
DM us to get in touch.
Contact number: +91 8779644616
#cheaphealthyeating #healthyeatingonabudget #cheaphealthymeals #mealbudgettips
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shrutikainya_nutryst
Common question with a simple solution.
To each its own! Check the benefits and decide for yourself.
DM us to get in touch.
Contact number: +91 8779644616
#healthywithshruti #nutritionist #healthyeating #instagood #trending #Nutritionist #nutryst #cold #warm #water #perfecttime #postworkout #emptystomach ...
shrutikainya_nutryst
Here`s a simple way to keep your energy levels high & body nutritionally fuelled when staying in a training camp!
#healthywithshruti #nutritionist #healthyeating #instagood #trending #Nutryst #nutritionist #alcohol #trending #explore #training #trainingcamp #nutrition #nutritionplan ...
shrutikainya_nutryst
Are you training to build muscle and get stronger?💪🏼
The old belief that as soon as you pick up a pair of dumbbells, you’ll look like the Hulk is well and truly a myth (I wish😅).
Building muscle takes a lot of patience, consistency, and work, both with training AND your nutrition - which provides both the fuel + the building blocks for gaining muscle.
The top priorities for building muscle:
✅Eating ENOUGH. Building muscle requires additional energy, so to optimize this process, being in a slight energy surplus (ie. eating MORE food) is an important factor.
✅Optimising your protein intake, with the goal of 1.6-2.2g/kg per day. And ideally spread across 4-6 meals throughout the day!
✅Structuring your meals to suit the above goals! Aiming for roughly 1/3 of your plate coming from protein and carbs, with a good serving of healthy fats + veg too, is a great starting point ⚡️
Plus, the all-important factors of resistance training, getting enough sleep, and taking your rest days ~ not nutrition-related but still KEY 🔑
Building muscle takes a lot of time + patience, so keep the focus on how strong you’re feeling and how you’re progressing in your training as great indicators that you’re making progress toward that goal😍🫶🏼
#healthywithshruti #nutritionist #healthyeating #instagood #trending #Nutryst #nutritionist #tips #4tips #muscle #progress #protein #eating #calorie #carb #frequently ...