Diet Plan For Kabaddi Player

Breakfast-
Oats with Milk, 1 banana and nuts - 1 bowl - 386Cal
Whole grain toast- 2 piece - 156.6 Cal
boiled eggs- 2 eggs- 154.8 Cal
Fresh Juice- 1 glass- 112.5 Cal

Morning Snack-
Green Tea- 1 cup - 0 Cal
Raisins- 10 raisin- 14.2 Cal
Walnut- 2 Pieces- 28.9 Cal
Almonds- 2 Piece- 14.9 Cal
Cashew Nuts- 3 Piece- 25 Cal
Apple- 1 Apple- 87.9 Cal OR Fruit Salad - 1 bowl- 84.2 Cal

Lunch-
Dal- 1 bowl- 116 Cal
Boiled rice- 1 bowl- 120.4 Cal
Chapatti- 2 roti- 170.5 Cal
Veggies- 1 bowl- 55.1 Cal
Paneer- 1 cube- 26.5 Cal
Buttermilk- 1 Glass- 45 Cal

Evening Snack-
Vegetable Sandwich- 1 sandwich- 224.8 Cal

Dinner-
Mix. Vegetable- 1 bowl- 82 Cal
Roti- 3 roti- 255.8 Cal
Pickle- 1 Tp- 9.7 Cal
 Benefits of adding above food items in diet-
Carbohydrates:
-Play crucial role in enabling fuel for training.
-Ensures constant supply of glucose to brain which is important for
quick response and decision-making-tactical skills.

Proteins:
-Helps to build muscle mass.
-Helps in enhance recovery.
-It is essential for build strength, power, explosiveness.

Fats:
-Important for production of hormones.
-Helps in faster recovery from injury.

Calcium- Vitamin-D:
-Important for bone- health.
-Helps in recovering from fractures.

Anti-oxidants-
-Helps in reducing post training soreness.
-Helps in faster recovery between back-to-back sessions.