Sports Diet

TENTATIVE  DIET -- HIGH QUALITY PROTEIN  DIET.

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Recommended Energy – 2400kcal/day.

1.         Carbohydrate –    2400  X  60% = 1440 / 4 = 360gm./day

2.         Protein -              2400  X  20% = 480/ 4 = 120gm/ day

3.         Fat (Cook oil)  -    2400  X  20% = 480/9 = 50gm/ml 

 

Advice.

1.         Use   3 tsp cooking oil + 2 tsp ghee or butter.Add ghee on rice /rice products & Butter on wheat products. Do Not take refined atta /maida.

2.         Deep sleep min 8 hours.

3.         In Lunch try to eat Khichdi 3 days, added with eggs1 +1 at night

4.         No stress at all.

5.         Timely feeding on every 2 hours, No meal skippings, 3 main meals B.F, Lunch,Dinner.

6.         Try to consume good quality foods based on high calorie in every snack.

7.         Take Protinex as a supplement in B.F as well as Bedtime within Lukewarm/Milk.

8.         You can consume sweets but max 2 pcs. based on plain quality Chana, not too much-refined sugar based sweets or high ghee/butter based.

 

Meal Schedule in a Day (Tentative )

Early Morning  6 am – 300ml fresh water + ¼ lemon juice + 1 tsp Honey.

Start Yoga/Boy Poses plan as emailed you. Eat 50gm Sprouts duly soaked at last night.

Break Fast 7 am –

1) 2 pcs. Chapathi /Roti  + 50gm rice + mix vegetables ,150ml milk.

2) 3 pcs Brown Breads + 1 chena sweet+ 1 egg + 50gm Curd 15 mins later milk.

3) 4 pcs Momo preferably veg with soup / 1 Pc quality Dosha/

4.Oatmeal /Porridge/ Dalia 100gm (pl.note all time you can add 1 egg,1 sweet, 150 milk/chana)

5.Dahi Chura + 1 sweet+ 1 Banana

Pl.add 2 scoops supplement with your milk/Lukewarm water

10. 30am -  2 Pcs whole Fruits – 1 citrus +1 other type / sometimes salad/ Soup

12 noon Lunch – 80 Gm Rice + 4 pcs Roti or 120gm Total- Basmati Rice + 1 serving mix vegetables + 1 Bowl Dal (any) + 1 serving soft low oil vegetables + 50 gm sour curd

In case vegetarian you can eat Paneer/ Cheese/ Chana/Yogurts/

Mid Afternoon – 3pm      Fruits , Salad either by whole or dressings.

6pm – Low calorie snacks (pick from Break fast meals) + Green Tea

Dinner – 9.30pm – 50-gm Basmati Rice + 3 pcs Roti + 2 servings of vegetables (1 plain mix & another sprouts mixing )  + 1 serving of paneer/chana/ curd (do  not repeat from other meals)    

Bed Time – 10pm –  Supplement  (Protinex) 2 scoops with milk 150ml or lukewarm water.

 

 

 

 

 

(Disclaimer: Result may vary from person to person)