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What’s on your plate?

Photo: SANDEEP SAXENA

GET YOUR FILL Chicken is a rich source of protein

Are we eating enough protein? Many of my clients travel abroad for their matches and tournaments. They eat a lot more meat outside the country, and on returning tell me that the boys out there are huge, and intimidate them by their sheer size.

So, what do our boys lack? One glaring lacuna in their diet is protein deficiency. How often does an Indian non-vegetarian eat meat? During the weekend? Once during the week? There is no deficiency of carbohydrates in Indian meals; what it lacks is good quality protein.

Our immune system, muscle repair, growth, muscular development, blood cells, skin, hair… all require protein. The demands for proteins increase when you embark on a high-intensity workout. Young children and adolescents need more to support growth as well as meet the demands for a physique specific to sport. Every age group needs this essential nutrient along with a host of others.

Analyse your meals from today. Every single meal should have milk or milk products, meat, mushroom, lentils, legumes, meat, fish, chicken, egg, nuts or seeds.

For athletes, who have specific targets of increasing muscle bulk or strength needs, 1.5 to 2 gm/kg body weight of protein assuming the calorie intake and protein quality are adequate.

For adolescents, the protein requirements are two gm/kg body weight while for sedentary individuals its 0.8-1 gm/kg body weight.

For gains in strength, workouts need to be combined with the right diet.

The timing of protein intake and the quality of protein consumed does make a huge difference to the final results. Consume protein before and after workouts for better strength and muscle gains. Provision of adequate carbs is vital to spare the protein for muscle building work.

Peppy proteins also keeps us alert whereas carbs release the neuro transmitter serotonin which makes one sleepy or relaxed. Being a vegetarian is not a disadvantage provided your meals are well balanced with right meal combinations.

Carl Lewis, Martina Navratilova, Edwin Moses were all vegetarians.

The next time you sit for a meal, ensure that you have a sizeable chunk of protein on your plate!

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