Renowned badminton player PV Sindhu fondly recalls her grandma’s nurturing ways, preparing laddoos brimming with nuts whenever she sensed her granddaughter was falling short on protein intake. “She just knew when I needed protein and used her traditional logic… These laddoos took care of my odd hunger pangs,” Sindhu shares, underscoring the importance of a protein-rich diet as she joins an initiative to promote healthy nutrition among Indians.
As nutritionists emphasise a balanced intake of macronutrients, Sindhu stands as a champion for protein, a crucial element for building lean mass and maintaining overall health. It is key for fat burning, metabolism enhancement, and controlling hunger, all vital for an athlete’s performance. Sindhu’s upbringing in a family of athletes ensured she was well-versed in nutrition from a young age, incorporating proteins like eggs, dal, and paneer into her daily meals to foster strength and endurance.
Sindhu’s dietary approach involves spreading her protein intake throughout the day, a strategy that aids effective digestion and processing—adults should aim for 0.8 grams of protein per kilogram of body weight, while athletes require more. After morning training, she typically enjoys two to three eggs for breakfast, with lunch featuring a balanced array of salad, dal, paneer, or vegetable curry along with minimal rice, ensuring protein is a priority. Her dinner mirrors lunch but often includes chicken instead.
Highlighting the role of protein snacks, Sindhu underscores their significance before or after workouts, particularly for high-performance athletes. “Sometimes… I rely on my protein powder or my protein drink… sprinkle it on my yogurt as an in-between snack,” she mentions, noting her avoidance of sugar to maintain health.
Sindhu advocates for personalised nutrition plans, emphasising understanding individual body composition to determine protein requirements. She regularly undergoes testing, advising athletes and beginners alike to ensure proper dietary adjustments based on their unique profiles to enhance muscle gains.
In her quest for optimal nutrition, Sindhu has adopted a practical approach to her meals. She simply swaps traditional rice portions with dal and green veggies, ensuring carbohydrates occupy the smallest space on her plate. She also welcomes plant proteins, illustrating that various dals and millet batters can supply essential nutrients, especially for those avoiding animal products.
Sindhu debunks fears about consuming more protein leading to unwanted bulkiness. She clarifies that increased protein intake fosters lean muscle growth, essential for fat loss and improved workout outcomes. Moreover, she advises patience regarding dietary changes, asserting that lasting results require time and consistency.
Dealing with intense performance pressures, Sindhu practices deep breathing and meditation techniques to maintain focus and calmness before competitions. Post-tournament, she prioritises rest and recovery, ensuring she stays rejuvenated and ready for her next challenge with unwavering dedication to her sport.
PV Sindhu, the esteemed badminton player, shares insights on incorporating protein in her diet, inspired by her grandmother’s wisdom. She emphasises the importance of spreading protein intake throughout meals, particularly for athletes, and highlights the role of snacks in supporting workout recovery. Sindhu advocates for personalised nutrition plans tailored to individual needs, debunking myths about protein intake while promoting a balanced approach to nutrition.
PV Sindhu’s commitment to a balanced protein-rich diet underpins her success as an elite athlete. By sharing her nutritional strategies, she highlights the essential role of protein in fitness, weight management, and overall well-being. Combining traditional wisdom with modern nutritional science, Sindhu exemplifies how thoughtful dietary practices can enhance performance while dispelling myths surrounding protein consumption. Through her journey, she inspires others to embrace a health-conscious lifestyle tailored to individual needs, signalling that nutrition is a gradual but impactful journey.
Original Source: indianexpress.com
