Single meal dishes like fried rice/Dal rice are deficient in their fiber content. A salad meal with raw vegetables such as carrots, cucumber etc. can be an easy option to carry from home. In case you like your veggies to be in a cooked form, a portion of any green leafy vegetable preparation can also provide good amounts of fiber.
Protein can be incorporated easily by opting for any chicken, egg, paneer, fish preparation. For e.g.: Chicken curry, egg burji, paneer burji or fish fillets can be taken as main dish. Carbohydrates in form of whole wheat chapattis or brown rice can be accompaniments to the main dish if required.
Evening Snack/Pre-workout Meal
Bhel/ sandwich/ Dosa
Most people reach for junk food as an evening snack because they’re hungry and junk food is easy to get. Instead of these toxic items, boiled eggs or paneer in form of satays, salad or burji can be good options. These can even double up as your pre-workout meal. With afternoon meetings and daily deadlines to meet, it may be difficult to consume another meal post lunch. Keeping high protein bars, a tetra pack of buttermilk or curd handy can help avoid this long- gap. Multi-blend protein can also be a convenient evening meal option.
Solution: One scoop of Whey Protein in water.
Exercise puts your body in a catabolic state. Whey has a complete amino acid profile and is naturally high in branched chain amino acids that are required to start the process of muscle protein synthesis. Its fast-acting and high-absorption properties make it an ideal protein to take after workouts. For those who train intensely, supplementing with BCAAs and Glutamine becomes necessary for optimum muscle recovery and repair.
Roti sabji, Rice and Dal
Solution:Salad,Any form of first class protein source
After the post-workout protein shake, following it up with a protein meal becomes important to further support anabolism. Furthermore, seeing as this is the last meal you have before going to sleep, having a slow-digesting protein ensures a continuous trickle of amino acids into the blood. These amino acids then support anti-catabolism i.e. they prevent breakdown of muscle during the fasting state while asleep and also support growth and recovery of the muscle tissue.
Paneer with its high casein content in non-denatured form becomes an ideal choice to be included at dinner. Meats such as chicken, red meat, fish and eggs are other sources of first class proteins that can be consumed at night. Supplementing with Casein in form of Micellar casein may be required when the meal does not contain any of these sources. Micellar casein is casein in non-denatured form that releases amino acid slowly, lasting up to 8 hours and hence is an ideal night time protein for consumption.
The above dietary guidelines can help you consume approximately 150- 160g of protein per day. Obviously, your requirement for protein will vary depending on your body weight, intensity of training and your fitness goals, but this is a good place to start.
Achieving your fitness goals will require discipline not just in training, but also in your diet. No amount of training can give you results unless it is supported by an optimum diet regimen. Consult a qualified sports nutritionist before you begin. A sports nutritionist can easily design a diet plan suitable to your work lifestyle and suggest dietary supplements to help plug gaps in your existing diet.
Your fitness goals do not have to take a back seat because of the demands of your professional life. You can apply the same planning and dedication that you use at work to your fitness goals to begin crafting the body of your dreams, irrespective of how busy you are.