Zyaadatar Indian khane mein carbs zyada aur protein kam hota hai. Isliye gym jaane wale vegetarian logon ki sabse badi problem hoti hai: "mehnat poori, result aadha." Achhi baat yeh hai ki veg khane se bhi protein poora ho sakta hai — bas plan chahiye.
Roz kitna protein?
| Aap kaun hain | Har kilo body weight par |
|---|---|
| Sirf healthy rehna, gym nahi | 0.8–1.0 g |
| Gym jaate hain, fat loss | 1.2–1.6 g |
| Muscle banana hai | 1.6–2.2 g |
| 50+ umar, muscle bachana | 1.2–1.6 g |
Example: 65 kg ke insaan jo muscle bana rahe hain — roz lagbhag 105–140 g. Ek baar mein nahi, 3–4 meals mein baant kar (har meal 25–35 g).
Apna exact number:
≈ 7 servings of 100 g paneer-equivalent protein a day, spread over 4–5 meals.
Veg protein ki asli list
| Khana | Matra | Protein |
|---|---|---|
| Soya chunks (sukhe) | 50 g | 26 g |
| Paneer | 100 g | 18 g |
| Tofu | 100 g | 12–15 g |
| Greek yogurt / hung curd | 200 g | 15–18 g |
| Doodh | 1 glass (250 ml) | 8 g |
| Moong dal chilla | 2 | 12 g |
| Rajma / chole (paka) | 1 katori | 9–10 g |
| Mungfali | 30 g | 7 g |
| Whey protein | 1 scoop | 22–25 g |
Dal achha source hai, lekin sirf dal se 100 g protein poora karna mushkil hai — kyunki uske saath bahut zyada carbs aate hain. Isliye paneer, soya, dahi aur zarurat ho toh whey jodna padta hai.
Ek din ka example (lagbhag 110 g protein)
- Nashta: 2 moong chilla + 200 g dahi — 25 g
- Lunch: 2 roti + rajma + 100 g paneer sabzi — 32 g
- Workout ke baad: 1 scoop whey doodh mein — 30 g
- Dinner: Soya chunks pulao (40 g soya) + raita — 25 g
Whey protein zaroori hai?
Zaroori nahi, suvidha hai. Agar khane se target poora ho raha hai, whey ki zarurat nahi. Agar nahi ho raha, toh whey sabse sasta aur aasaan veg protein source hai (doodh se banta hai). Brand chunte waqt lab-tested aur FSSAI approved product lein.
Kidney ka sawaal: healthy logon mein normal protein intake kidney ko nuksaan nahi karta. Lekin agar pehle se kidney ki bimari hai, protein badhaane se pehle doctor se zaroor poochein.
Quick quiz
65 kg ka vyakti jo muscle banana chahta hai, use roz lagbhag kitna protein chahiye?
Aur padhein: Vegetarian Indian Diet for Muscle Gain. Poori kitaab: Protein Without Confusion.
