Citadel - - NUTRITION -

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.

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