Indian badminton star PV Sindhu recently opened up about her diet and how she ensures she gets enough protein in every meal. As a top athlete, Sindhu follows a carefully balanced diet that helps her maintain peak performance, recover from intense training sessions, and stay fit. But does she rely on protein powders? The answer is both yes and no—she prioritizes whole foods but turns to supplements when necessary.
PV Sindhu’s Daily Diet Plan
In an interview, Sindhu shared insights into her daily nutrition and how she optimizes her meals for maximum energy and muscle recovery.
Breakfast: A Protein-Rich Start
Sindhu’s mornings begin with a high-protein breakfast to fuel her training sessions. She typically eats two to three eggs, while recommending that others consume at least one. For those who do not eat eggs, she suggests alternative sources of protein such as paneer (cottage cheese), lentils, or millets.
Lunch: Balanced and Nutritious
For lunch, Sindhu prefers a well-rounded meal that includes:
- A fresh salad
- A generous portion of dal (lentils)
- Paneer or vegetable curry, preferably made with green leafy vegetables
- A small serving of rice
- Curd for digestion and gut health
Dinner: Similar to Lunch with a Protein Swap
Her dinner looks almost identical to her lunch, but with a key difference—she swaps out paneer for chicken to add variety to her protein intake. She emphasizes the importance of keeping protein at the core of her diet while ensuring a balanced approach with vegetables and fiber.
Does PV Sindhu Use Protein Powder?
While Sindhu primarily relies on whole foods for her protein intake, she acknowledges that there are times when natural sources aren’t enough, especially when she is traveling or in the middle of intense workouts.
“Sometimes, I cannot get enough protein from food as I might be traveling or be at my workout session. These are times when I rely on my protein powder or my protein drink. Sometimes I sprinkle protein powder on my yogurt as an in-between snack,” she shared.
Plant-Based Protein Options for Vegetarians
Sindhu recognizes that not everyone consumes animal protein. She advises vegetarians to add a variety of plant-based proteins to their diet. Her recommendations include:
- Mixed dals (lentils) with vegetables
- Millets like ragi (finger millet), which provide plant-based protein
- Protein-fortified idli and dosa batters
She also suggests keeping carbohydrate portions in check, advising that carbs should take up no more than a quarter of the plate while protein-rich foods should be prioritized.
Why Protein is Essential for Fitness
According to Sindhu, protein plays a crucial role in building lean muscle, aiding weight loss, and improving overall fitness. She believes that a protein-rich diet helps with muscle recovery, preventing injuries, and sustaining energy levels throughout long training sessions.
For those looking to adopt a healthier diet, Sindhu’s approach provides a practical guide: prioritize whole food sources of protein, incorporate plant-based options, and supplement when necessary.
By following these simple yet effective dietary tips, anyone can support their fitness journey and overall health.
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