Nutrition

Practical, non-medical nutrition guidance — protein, pre/post-workout eating, and a food database with calories and macros for common Indian staples.

Nutrition Guides

Protein

High-Protein Foods for Muscle and Recovery

Protein supports muscle repair, growth and satiety. Here is a practical list of accessible protein sources, including Indian staples, to help you build a protein-rich diet whether you eat meat or not.

Pre-Workout Nutrition

What to Eat Before a Workout

What you eat before training affects your energy levels and performance. Here is simple, practical guidance on pre-workout nutrition timing and food choices.

Post-Workout Nutrition

What to Eat After a Workout

Post-workout nutrition supports muscle recovery and replenishes energy stores. Here is straightforward guidance on what to eat after training.

Food Database

Nutritional values are approximate per serving and may vary by brand and preparation.

Food	Serving	Calories	Protein	Carbs	Fat
EggsNon-Veg	1 large egg (~50g)	78 kcal	6g	0.6g	5g
Chicken Breast (cooked)Non-Veg	100g	165 kcal	31g	0g	3.6g
PaneerVeg	100g	265 kcal	18g	1.2g	20g
Milk (whole)Veg	1 cup (244g)	149 kcal	8g	12g	8g
Curd / Yogurt (plain)Veg	100g	60 kcal	3.5g	4.7g	3.3g
Dal (Lentils, cooked)Veg	100g	116 kcal	9g	20g	0.4g
Chickpeas (cooked)Veg	100g	164 kcal	8.9g	27g	2.6g
Rajma (Kidney Beans, cooked)Veg	100g	127 kcal	8.7g	22.8g	0.5g
Soy Chunks (dry)Veg	100g	345 kcal	52g	33g	0.5g
Rice (white, cooked)Veg	100g	130 kcal	2.7g	28g	0.3g
Roti (whole wheat)Veg	1 medium (~40g)	104 kcal	3g	18g	2.5g
Oats (dry, rolled)Veg	100g	389 kcal	16.9g	66g	6.9g
BananaVeg	1 medium (~118g)	105 kcal	1.3g	27g	0.4g
AppleVeg	1 medium (~182g)	95 kcal	0.5g	25g	0.3g
AlmondsVeg	28g (~23 almonds)	164 kcal	6g	6g	14g
PeanutsVeg	28g	161 kcal	7.3g	4.6g	14g