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Protein is sometimes referred to as the best friend of an athlete, for a good reason, because it plays an important role in the recovery of muscle, endurance and overall power. For Olympic medalist PV Sindhu, protein is not just another part of her diet – it is a careful planned that fuels her intensive training and puts her on top of the game.
Protein’s childhood introduction
Sindhu’s understanding about nutrition began quickly, thanks to her family’s game background. Growing in a house of athletes – both her parents were professional volleyball players – she was introduced to the importance of a balanced diet from an early age. However, this was the traditional knowledge of her grandmother that brought the protein to her routine earlier.
“She only knew when I needed protein and used her traditional argument. He used to give it (with nuts) as a snack or anytime. Sometimes, these boys took care of my strange hunger pain, ”Sindhu shared in an interview with the Indian Express.
How did Sindhu consume her protein
Over the years, Sindhu has developed a strategic approach to protein consumption, ensuring that she receives the right amount to support her training. Athletes require much more protein than an average person – 1.2 to 2 grams per kilogram of body weight – he spreads his intake in food to optimize absorption. “I take training in the morning, so there are two to three eggs for breakfast. Someone else can have at least one. Lunch includes a salad, a good amount of lentils, cheese or vegetable curry, mainly green leafy vegetables, a very small part of rice and yogurt. My dinner looks almost like a lunch, except I replace the protein component with chicken, ”he explained.
To maintain a high-protein diet while keeping your food balanced, she follows the simple trick of reducing its carb part and preferring protein-rich foods. “I eat animal protein, but people who cannot add more varieties of plant protein only when placing more than a quarter of the plate. If their protein quota is still unmatched, they can take whey powder, ”he advised. When the home-ridden food is on the menu, the Indus clings to the nutritious Indian staple. “My mother mixes various types of pulses with many vegetables. And you can add a lot of protein in idli and dosa batsmen. Like ragi batter, any millet batsman has a good source of plant protein, ”he said.
Common protein myths busted
Despite the famous benefits of protein, many misconceptions still surround its consumption. One of the biggest myths of the Indus is fear that eating more protein will produce bulkier muscles. “Many people feel that if they increase protein intake then they will become heavy. The fact is that it promotes lean muscle growth that will push fat out and help you lose weight, “he clarified. He also emphasized that any person engaged in regular workouts needs to increase their protein intake to maintain strength. “Otherwise you can just finish,” he said.
Another common misunderstanding dietary changes expect quick results. “Diet is a process, some days are not enough,” he said, strengthening the importance of stability in nutrition.
Mind and Body: Sindhu’s view to performance
Beyond her diet, the Indus also ensures that her mental game is as strong as her physical fitness. Managing the immense pressure to represent India on global platforms, she follows mindful practices to remain focused. “East-Tournament, I do a lot of deep breathing exercises, which keep me calm and concentrated. I meditate regularly. After the tournament, I take it easy, rest, refocus, and returned to court the next day, ”he shared.
Sindhu recently started a new chapter in her personal life. The medal winner tied the knot at a grand wedding ceremony in Udaipur, Rajasthan in December 2024 with Venkat Dutta Sai.
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