Virat Kohli’s diet keeps him energised throughout his game of cricket.
In his own words, he is a foodie, but a sensible one . He's mindful of selecting the right foods even when he has a craving, which helps him keep the unwanted flab at bay.
If if you like fried chips, Virat recommends wheat crackers to satisfy your cravings for something crisp to munch on something between your meals.
His personal dietician has evolved a diet based on his lifestyle and activity. Being an athlete, he has a low-carb, high-protein diet to help maintain the fat percentage of his body . On days of his match, it is altered to sustain his stamina throughout the day, be it at the nets or game.
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Nuts contain protein along with other nutrients like minerals and vitamins
One bowl of cooked oats (with low fat milk)
2 boiled egg whites
1 bowl of cooked oats
Lean meats such as ham/chicken or mackeral
Tofu or low fat paneer, dal etc can be included along with other veggies
A bowl of veg or mixed salad
Rotis made with whole wheat or a bowl of brown rice
Sprouts are a good source of carbs
A glass of smoothie consists of about 15-18g of carbs
Carbs from rotis and rice are slow releasing carbs with fibre
Nuts in the morning
Olive oil in small quantities
A bowl of oats with a handful of nuts
It is a good habit to start the day with a cup of green tea as it helps in increasing metabolism. It contains polyphenols which help in intensifying the levels of fat oxidation thereby helping increase the rate of calorie burning of the food.
Nuts in the morning – they have good fats and antioxidants. They are nutrient dense and so eating a few of them (3-4 Nos of each of them) on an empty stomach can help break the fast of the night there by maintain a steady state of blood glucose. For better digestion it is better to soak them overnight and consume. They contain protein too along with other nutrients like minerals and vitamins. 24 numbers of almonds give about 6g of protein.
Oats are rich in both soluble and insoluble fibre. Soluble fibre helps in reducing the cholesterol levels and maintains steady glucose levels. Insoluble fibre adds bulk and helps relieve constipation. One bowl of cooked oats (with low fat milk) gives about 200-250 calories and is rich in protein too due to the addition of milk. For those who don’t like milk or are intolerant to milk, it is good to add 2 boiled egg whites to take care of the protein. Also addition of few raisins to the bowl increases the nutrient value in the form of potassium and B vitamins. Nuts can take care of the good fats needed.
1 bowl of cooked oats has about 200- 250 calories, 27g of carbs, 4g of fibre and 1g of fat and 6g of protein
Hence a bowl of oats porridge is a complete meal giving all the nutrients required to start off a day. Also oats is a testosterone booster (more testosterone leads to stronger muscles)
Whole fruit as a mid -morning meal takes care of the maintaining steady state of glucose as fruit consists of fibre too which helps in maintaining steady state of energy. Also with the minerals and vitamins, it is a good idea to have a whole fruit as a meal by itself instead of eating it as a dessert post lunch or dinner.
Pomegranate is again known to increase testosterone levels which also are rich in antioxidants and minerals. Pineapple contains an enzyme called bromelain which is a natural fat burner. It is good to include these two fruits on those hard training days. Pineapple is known to reduce inflammation post workout.
Starting a meal with a bowl of veg or mixed salad gives a good amount of slow releasing carbs or fibre along with other nutrients such as vitamins and minerals.
Rotis made with whole wheat or a bowl of brown rice is again good carbs or slow releasing carbs which gives about 30-40 grams of carbs, 1 roti has 15g of carb. Rotis in addition give 3 grams of protein per roti and 2 (g) of fibre.
Complete protein in the form of non-veg is given by lean meats such as ham/chicken or mackeral. 100g of ham/chicken gives about 140 calories, 18g of protein and fat can be reduced to about 1g if cooked in grilled or baked forms. Good fats can come from addition of olive oil in small quantities added to cook.
For vegetarians good protein sources like tofu or low fat paneer, dal etc can be included along with other veggies. Also a cup of low fat curd can be included in the lunch.
Sprouts are a good source of proteins, carbs, vitamins and minerals. 1 small bowl of mixed sprouts has about 15 (g) of carbs, 6.2 (g) of protein, 5.1 (g) of fibre along with good fats (MUFA and PUFA), minerals and vitamins.
A glass of smoothie consists of about 15-18g of carbs, protein varying from 0.3(g) to 5.1 (g) (given by green peas smoothie) and negligible amount of fat.
100gm of lean steak fillet consists of 21 g of protein and 150 calories. Similarly 2 pcs of chicken breast provides about 30g of protein. Grilled or baked forms are better.
Carbs from rotis and rice are slow releasing carbs with fibre.
Paneer consists of casein protein or repair protein which is a slow releasing protein good to be had in the night to repair the damaged muscles from hard training.
I am an athlete, what is the best diet for me?
What should I eat for pre-workout, during workout and post workout especially when my training lasts more than 60 to 90 minutes?
Which is better to drink water or sports drink during physical activity?
55-70% of our body weight is water depending on how muscular you are. Hence it is a must that you keep your body well hydrated at all times. You lose water when exercising and must be replaced to perform at your best. You need to drink fluids before, during and post workouts and events. Drinking water or sports drinks is a matter of choice. If your athletic event is going to last more than 60 minutes you may benefit from carbohydrates provided by sports drink. A sports drink which contains 15-18 grams of carbohydrates in 200ml of fluid should be consumed. Drinks with higher carbohydrate concentration than the above mentioned will lead to delay in the absorption of water causing dehydration. There are a variety of sports drinks available in the market and experimentation of these drinks should preferably be done during practice events rather than on the day of an athletic event.
Do I need to take protein supplements to take care of my protein needs?
No. If your diet has enough amount of protein then you won’t need a protein supplement. A protein rich food with each meal and snack will take care of it.
Should I take extra vitamins and minerals?>
Athletes who eat about 1800 calories a day do get the vitamins and minerals from the food they eat needed for good health and optimal performance. These nutrients are needed only in special situations. Vegan athletes who avoid a complete food group like (dairy) may need to supplement to make up for the vitamins and minerals not being supplied by food. In such cases a multivitamin-mineral supplement which supplies 100% of the RDA (Recommended Dietary Allowance) will provide the needed nutrients. Also any athlete who frequently cuts back on calories is not only at risk of not getting adequate vitamins and minerals from food but also not enough carbohydrates.
Is energy bar better than a sports drink to get energy?
The answer is no. It does not matter where the energy is coming from. Both solid and liquid energy foods get burned at the same rate when exercising for more than half an hour. So what an athlete eats depends on what his or her intestinal tract tolerances are and what tastes best. Consuming enough calories is more important than the form of the calories because research suggests that endurance athletes who consume more calories do better than athletes who consume fewer calories. The challenge is to train the intestinal tract to digest that much fuel and convert it to energy for the body to perform optimally. In other words training program for an endurance athlete actually needs to include training of the intestinal tract as well as the heart, muscles and lungs.