performance nutrition
The pehlwans built their bodies on desi ghee, doodh, and almonds — not whey
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The Indian Food Advantage
Indian athletes have historically been told to eat 'Western' — chicken breast, brown rice, broccoli — to compete at elite levels. This ignores the fact that traditional Indian athletic diets are phenomenally effective. The akhara (wrestling pit) tradition fuelled some of the strongest athletes in history with doodh, ghee, almonds, chana, and seasonal fruits. Sattu was the original pre-workout of Bihar's labourers who worked 12-hour days. Rajma-chawal is a near-perfect post-workout meal with complete protein and glycogen-replenishing carbs. The key is periodizing Indian meals around training: heavier meals for fuel, lighter meals for recovery.
Key Foods
22g protein per 100g, keeps body cool, sustained energy release — the original Indian pre-workout
Provides fat-soluble vitamins and butyrate for gut health; 1-2 tbsp daily supports joint lubrication and hormone production
Rice + kidney beans = complete amino acid profile with high glycogen-loading potential for post-workout recovery
Iron-rich natural sweetener that provides quick energy without the crash of refined sugar
Slow-digesting carbs and protein — ideal pre-competition fuel that sustains energy for hours
Protein, probiotics, and carbs in one glass — a traditional recovery drink that rivals commercial alternatives
Sample Meal Plan
| Meal | What to eat | Why it works |
|---|---|---|
| Breakfast | 3-egg bhurji with onion-tomato-green chilli, 2 multigrain parathas with butter, 1 glass doodh with badam | High-calorie, protein-dense breakfast timed 2-3 hours before morning training |
| Lunch | Rajma chawal (2 cups rice, 2 katori rajma), paneer tikka (150g), lassi | Post-workout window — rajma-chawal delivers complete protein and fast glycogen replenishment |
| Snack | Sattu shake with banana, jaggery, and cold milk, handful of roasted chana | Sattu provides 22g protein per 100g — a natural mass-gainer at a fraction of the cost |
| Dinner | Chicken curry (desi-style with bone-in pieces), 2 roti, dahi, sautéed beans-gajar | Bone-in chicken provides collagen and glycine critical for joint recovery in athletes |
Watch Out
Your Journey
Energy levels during training improve noticeably within 1-2 weeks of proper fuelling. Strength and endurance gains typically accelerate by week 3-4 as glycogen stores optimize. Body composition changes (muscle gain, fat reduction) become visible by month 2-3 with consistent training and nutrition.
Programmes
Frequently asked questions
Absolutely. Sattu provides sustained energy for endurance, rajma-chawal is a complete post-workout recovery meal, and ghee-laden parathas deliver the caloric density athletes need. Indian cuisine covers every macronutrient need — the key is strategic timing and portion adjustment around training schedules.
Two to three hours before training, eat a carb-rich meal like poha with peanuts, upma, or aloo paratha with dahi. For a quick snack 30-60 minutes before, a banana with a small sattu drink works well. Avoid heavy dal-roti meals immediately before training as they take longer to digest.
Sattu is one of the best traditional Indian sports foods — packed with protein, iron, and complex carbs. As a pre-workout drink with lemon and salt, it provides sustained energy without the crash of sugary sports drinks. Bihar's wrestlers have used sattu for strength for generations with good reason.
Most Indian athletes can meet protein needs through food alone — paneer, dal, chana, eggs, soy chunks, and sattu provide excellent protein when eaten strategically across meals. Supplements are convenient but not essential. Prioritise whole food sources first and supplement only if consistently falling short of targets.
Rajma-chawal within 60 minutes post-training is ideal — rice replenishes muscle glycogen while rajma provides sustained protein for repair. A glass of haldi doodh before bed reduces inflammation and supports overnight recovery. Traditional Indian meals naturally combine the carbs and protein athletes need.
Plan written by
NIS Certified Clinical Nutritionist & Dietitian
Amrit Deol is an NIS certified clinical nutritionist based in Chandigarh, India, who provides online Indian diet plans for weight loss, diabetes, PCOS and thyroid to clients in India, Canada, the USA, the UK, Australia and the UAE. He is a nutritionist associated with the Punjab Cricket Association, was featured as a Titan of Punjab by 94.3 MY FM in 2026, and reaches more than 650,000 people on Instagram and 22 million views on YouTube.
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