A slim body isn’t an equivalent to how great nutrition is. Your body cant’s run without proper fuel. Nutrition is that right fuel. The study of nutrition began in 1839, and these rules are updated every five years. 

While athletes require more protein than the average person, the recommendation for daily protein intake is the same for both genders, 0.8 grams/kg, and is dependent on body size and activity level.

Prepare an eating plan to meet the physical demands of your body. Dietary fat, dietary protein, carbohydrates are the key to repair your muscles after high-intensity practice sessions. 

Unlike normal people, you must have 5 servings a day. Each serving must be the size of a baseball. Plan each serving by including at least one food from each category given below.

Eating before your workout and after is essential. Intake of chocolate milk, low- fat cheese slice, protein shake, sandwich with lean meat/egg, a cup of berries is a better option. This will reduce muscle soreness and fatigue. 

Stay hydrated because a decrease in 2% of your water level in the body will lead to negative performance. Avoid sports drinks and 100% fruit juices because of their sugary content.  Energy drinks are a strict NO. 

Add a pinch of unrefined sea salt to 1 Litre of your water bottle to prevent excess loss of salts due to sweating. Season your meals with this salt if you suffer from cramps. Radishes, bell peppers, celery are other hydrating foods.

Usually, we need to digest food to get the energy out of it avoid cramps, bloating and gas. The best fix is to chew your food 25-50 times so that it mixes with saliva in your mouth. You can also opt for a digestive enzyme or probiotic for proper digestion.

In case of injuries, focus more on proteins, calcium, and vitamin D. Consult your doctor for the right amount of calories intake and other supplements.

For vegan athletes, getting a check-up with your doctor for vitamin B12 deficiency is a must. Sources of B12 are – seaweed (nori), faux meats, fortified cereal, fortified plant milk and nutritional yeast.

Below is an ideal Indian diet plan for you:

Pre-breakfast: orange juice, coffee with soy milk.

Breakfast (post-workout): Smoothie with 1 cup oats or bran flakes, few almonds, 3 dates, dried coconut, a cup soy milk.

Lunch: cooked basmati rice, baked beans, extra-firm tofu, 1 tbsp nutritional yeast, and olives.

Snack: 1 cup quaker oats heated with soy milk, then topped with 2 tbsp chia seeds, 5 diced dates, a handful of blueberries, sliced strawberries; and a banana protein shake.

Dinner: roti and daal, an apple, and pistachios.

The prime way to absorb vitamins, minerals and nutrients are through a well-balanced, colourful diet.

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Kameswari Kovvali

A Drifter for now, free thinking and observant. An animal lover especially my pets.I believe in honesty. I'm detail oriented which can be annoying at times.

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