Food for training
The Indian plate, how much protein you need, and the best vegetarian and non-vegetarian sources.
5 min read
Part C. Food and body
Food decides much of what training can do. This part starts with the Indian plate and protein, then covers water and heat, carbs and fats, vegetarian eating, meal timing, body numbers, calories, losing and gaining weight, the warning signs of eating too little, and supplements.
Build the plate first, then fix protein. Most Indian meals are rich in cereal and short on protein, so that is where training changes things.
My Plate for the Day, per 2000 kcal
- Vegetables and greens400 g
- Cereals and millets250 g
- Fruits100 g
- Pulses (30 g can be fish or meat)85 g
- Nuts and seeds35 g
- Oils and fats27 g
- Milk or curd300 ml
Protein per kg of body weight, per day
- Inactive adult, RDA0.8 g
- Training adult, lower end1.4 g
- Training adult, upper end2.0 g
Worked example: protein for a 60 kg adult
- Daily target. 1.4 to 2.0 g per kg: 84 to 120 g of protein a day.
- Spread it. Four meals of 20 to 30 g each.
- On the plate. For example dal and curd at lunch, paneer or eggs at dinner, milk or chana as a snack.
20 to 40g
protein per meal, spread every 3 to 4 hours[3]
30% or less
of daily energy from fat[1]
0.83g per kg
is the Indian RDA for a healthy, inactive adult[2]
| Food, per 100 g raw | Protein | Energy |
|---|---|---|
| Masoor dal | 24.4 g | 322 kcal |
| Moong, whole | 22.5 g | 294 kcal |
| Chicken breast, skinless | 21.8 g | 168 kcal |
| Rajma, red | 19.9 g | 299 kcal |
| Paneer | 18.9 g | 258 kcal |
| Kala chana | 18.8 g | 287 kcal |
| Egg, whole | 13.3 g | 135 kcal |
| Atta | 10.6 g | 320 kcal |
| Cow milk | 3.3 g | 73 kcal |
Strong evidence
Across 41 clinical studies, soy protein and isoflavones did not change testosterone or oestrogen in men, at any dose tested. Levlofit still caps soya chunks at 50 g dry a day, for variety rather than safety.[5]
Key points
- Build the plate first, then fix protein.
- Training adults: 1.4 to 2.0 g of protein per kg a day, 20 to 40 g per meal.
- Dals, paneer, eggs and chicken are strong Indian protein sources.
Up next
- Water, sweat and heat: After food, the next basic is water, especially in Indian heat.
Sources
- [1] ICMR-National Institute of Nutrition. Dietary Guidelines for Indians, 2024.
- [2] ICMR-National Institute of Nutrition. Nutrient Requirements for Indians (RDA and EAR), 2020.
- [3] Jager R et al. International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr 2017;14:20.
- [4] Longvah T et al. Indian Food Composition Tables 2017. ICMR-National Institute of Nutrition, Hyderabad.
- [5] Reed KE et al. Neither soy nor isoflavone intake affects male reproductive hormones: an expanded and updated meta-analysis of clinical studies. Reprod Toxicol 2021;100:60-67.
General information from published guidelines, not medical advice, and not reviewed by a clinician. See a doctor for pain, illness, pregnancy or before hard training if you have a condition.