Daily protein and energy targets
To support strength gains, aim for around 1.6–2.0 g of protein per kg bodyweight daily and enough calories to match your training goal: maintenance, slight surplus for muscle gain, or deficit for fat loss while preserving strength.
Pre-workout fuel (60–90 minutes)
A balanced pre-workout meal improves performance. Include a moderate amount of carbohydrates for energy and some protein. Examples:
- Oats with banana and a scoop of nut butter
- Rice or idli with a small portion of egg or paneer
- Toast with peanut butter and fruit
Post-workout recovery (within 60 minutes)
Your first meal after training should prioritise protein and carbs to restore glycogen and support muscle repair. Aim for 20–40g protein and some carbs. Quick options include:
- Whey shake and a banana
- Grilled chicken and rice
- Curd with fruit and honey
Practical meal ideas for Bengaluru life
Local ingredients can be combined for strength goals without relying on supplements:
- Breakfast: Vegetable upma with scrambled eggs or chutney and paneer.
- Lunch: Brown rice, dal, a portion of fish/chicken/tofu and mixed vegetables.
- Snacks: Roasted chana, sprouts salad, or a fruit with nuts.
Hydration and timing
Dehydration reduces strength and concentration. Sip water throughout the day, and include electrolytes in hot weather. Distribute protein across 3–5 meals to maximise muscle protein synthesis.
Common mistakes to avoid
- Relying only on pre-workout stimulants instead of proper nutrition.
- Skipping protein at meals or only eating it once daily.
- Overdoing cardio on heavy lifting days without extra calories.
When to get tailored coaching
If you want a personalised macronutrient plan, body composition targets, or meal prep strategies that fit your schedule, book a nutrition consult with our coaches to create a sustainable plan that supports your strength goals.
