FOCUS ON PROTEINS IS MUST
It is most commonly seen in our Indian diets that the focus is more on carb-rich foods, like chapati, rice and bread. Even in our breakfast, we consume carbohydrates by eating carb-rich foods like upma or pohe. Consequently, proteins are consumed in fewer quantities. If your workout involves rigorous and strenuous exercises, then it becomes very important for you to focus on the proper intake of proteins. The reason being that different forms of workout cause a lot of muscle loss, which requires protein for recovering and muscle building. There are two sources of proteins, which are from the vegetarian foods and the non-vegetarian foods. The vegetarian sources of protein are almonds, walnuts, sesame seeds, groundnuts, ax seeds or pumpkin seeds, green gram, lentils, whole green gram, moth beans, kidney beans, cow pea, soy milk, chunks and nuggets. The secondary sources of vegetarian protein are rotis, rice, and other sources of carbs. The non-vegetarian sources of protein are milk and milk products, like curd, buttermilk, cheese, egg, chicken, red meat and sh. As for the vegetarian sources of protein, they lack a few amino acids and hence have to be combined smartly with the other vegetarian sources. For example, if a carbohydrate like rice is combined with daal, the set of amino acids is complete. Few other examples are roti with egg or chicken, or bread with egg, etc. The average consumption of protein should be 1g/ kg body weight. If the exercise is heavy, then it can go up to 1.2 to 1.5, or even sometimes 2g/kg body weight. Also, remember one thing, don’t go overboard on proteins, because excess consumption of proteins or carbs in the diet gets converted into fats.