Break Fast
Boil channa, Boil peanuts and a banana or any seasonal fruit and a glass of milk.
Lunch
Roti dal, rice, Sabji cooked in less oil and salad
Include different dals and different vegetables every day.
green leafy, roots and other vegetables in the diet
For e.g. Palak, Methi etc.
Salad with Lunch (Beat Root, Carrot, Capsicum)
Lunch Box
Bateka Poha, Veg Upma, Veg. Sandhwich, Roti-Sabji, Stuff Paratha, Sprouts & Seasonal Fruits
Do not have deep fried things or have it in moderation.
Before Practice
A small glass of milk
Do not eat or drink much before exercise as it causes vomiting.
Drink water at regular intervals during exercise. Do not wait for thirst
After Practice
Porridge 1 bowl within 1 hour of exercise to restore lost energy.
1 banana or any seasonal fruit
Dinner
Khichdi , Roti or Bhakhri and Sabji
Note:
Do not have eat out side food
Eat homemade food Bhaji-Pav, Chole-Rotli, Pizza
Deep fried preparations have empty calories, increases weight and consumes lots of energy for digestion.
Sugar Product like coke, pepsi, energy bars, fruit juices are harmful for health, artificial colors and lots of sugar which effects the performance of players.
While banana, porridge, with water give consistent energy and it also lasts longer.
