• +91 99300 74447 / +91 98207 37677
International Squash Athlete
  • Arati Shah

  • 19, Oct. 2021

International Squash Athlete


Jash Mehta, a 17-year-old Internationally acclaimed squash athlete visited Café Nutrition for a sports nutrition program for increased stamina and strength to support his game. He was also facing some fatigue during the game.


His initial body composition analysis (conducted at the clinic) showed the following:

Weight: 65.7 kgs

Body Fat: 12.8%

BMR: 1595 kcals

BMI: 21.5 kg/m2

Skeletal Muscle: 38.3%



Planning an athletic diet is a challenge as the percentage of carbohydrate, protein and fat requirements depend on the sport and the training involved. Also, planning for growing athletes requires fulfilling the requirements for the growth as well as the sport. 


To begin with, our sports nutritionist took Jash’s detailed food history with the physical activity and training schedule to understand his routine. This helped her understand the intensity of his practice and exercise sessions to assess his calorie and protein requirements. On analysis we discussed that although Jash’s diet was reasonably good, there were certain gaps. To start with, his intake of dairy was insufficient making it difficult for him to get the requisite calcium for his bone strength and growth. Healthy fats were not a part of his diet. Intake of carbohydrate foods were inadequate and the proportion of protein was high. 


A 7-day simple and practical diet plan was mapped by the sports nutritionist. Although he was keen on a protein supplement there was sufficient protein planned through the foods (vegetarian and non-vegetarian sources). The right carbohydrate to protein ratio with an addition of healthy fats and sufficient vitamins and minerals through the vegetables and fruits would help him achieve his goals.



Jash saw a remarkable change in his energy levels. He felt more alert and focused on the squash court. Reduction in his body fat percent and an increase in the skeletal muscle mass ensured he had increased speed, power and agility on the court.


His final body composition analysis (conducted at the clinic) showed the following:

Weight: 60.7 kgs

Body Fat: 6.4%

BMR: 1539 kcals

BMI: 19.8 kg/m2

Skeletal Muscle: 41.1%



Changes in the macronutrient composition helped improve his body composition. This helped him improve his game during competitions to win medals. His immunity also improved with adequate intake of micronutrients through the intake of sufficient fruits, nuts and vegetables.