Many times, we tend to overlook the hard work and effort that one puts in every day to achieve their dream body. That just does not include one’s fitness schedule but dietary needs too. It can especially be tough to meet when you have a busy day at work. But definitely not impossible. Giving us a glimpse into his diet during a day-long shooting, Fighter actor Hrithik Roshan admitted that he does “makes compromises”.
“Eating cold pre-packed home cooked healthy meals while travelling for a shooting schedule is a sacrifice I choose to make,” said Roshan in an Instagram post.
“I’m hungry. But sometimes you gotta ‘stay hungry’. Packed six boxes in my carry-on luggage. Each meal was around 130 gm protein (cooked weight)+ veggies. One meal every 3 hours. What sacrifices did you guys make today towards your goals?” he added.
His fitness trainer Kris Gethin commented, “Nicely done mate!”
We decided to decode Roshan’s diet for you!
Proper nutrition and a well-balanced diet are key to building muscle and repairing tissue. “If your aim is to have sufficient muscle mass and you practise strength training for the same, then eating every three hours including protein in your plate will give you significantly great results,” said clinical dietitian Garima Goyal.
Muscle training increases the body’s NEAT which means non-exercise associated thermogenesis. In simple words, this implies that the body keeps on burning calories even when it’s not working out. And for this, eating a protein-rich meal every three hours helps in muscle repair and growth, Goyal elucidated.
According to Goyal, when we have a meal every three hours which contains protein too, there remains a steady supply of nutrients to the body. “The food we eat gets broken down into nutrients and gives the cells energy, protein etc. for its adequate functioning. This helps in preventing the breakdown of muscle and helps in the building up of muscle,” said Goyal.
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Additionally, it is helpful in preventing overeating. “This is partly because protein reduces your level of the hunger hormone ghrelin. It also boosts the levels of peptide YY, a hormone that makes you feel full,” Goyal mentioned.
Quality of protein
Choose protein of good quality from different food sources to get all the essential amino acids that our body needs. “You can include animal-based sources of protein such as dairy products, meat, fish, poultry, eggs, etc., or plant sources as well such as beans, lentils, nuts, seeds etc,” said Goyal.
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