Virat Kohli's Nutritionist Details His High-Protein Lunch Strategy
Ryan Fernando, the renowned nutritionist behind cricketing superstar Virat Kohli's impressive physique, has recently shared insights into his own lunch routine on social media. In a detailed video, Fernando emphasized that his dietary choices are not driven by trends or external advice but by how his body specifically responds to the food.
Breaking Down the Meal Components
Fernando's lunch plate is a carefully curated selection of nutrient-dense foods. He starts with village rice, which he notes has a low glycemic index, helping to manage insulin spikes and blood sugar levels. Accompanying this is sautéed cabbage, chosen for its role in estradiol reduction, and a protein source like salmon, mackerel, or bangda fried in garlic. "My favourite is dal because I cannot eat my rice without dal. We put a lot of beans in that," he shared, highlighting the importance of pulses for protein and fiber.
Adding to the meal, Fernando includes cucumber to protect his pancreas, based on genetic testing that indicated a risk for autoimmune pancreatitis in old age. The final component is red meat cooked with bell peppers, specifically aimed at boosting protein intake. "I did a heavy workout, so I'm trying to get at least 40 grams of protein with this meal," he explained, underscoring the post-exercise nutritional needs.
Personalized Nutrition: The Core Philosophy
Fernando stressed that his meal is tailored to his own body, genetics, metabolism, and optimal functioning. "I don't eat this way because it's trending or because someone else said it's healthy. I eat this way because my body responds well to it," he stated. He criticized the common practice of eating lunch merely to fill time gaps, pointing out that lunch significantly influences energy, focus, hormones, digestion, and blood sugar for the rest of the day. Misalignment with one's body can lead to fatigue, cravings, bloating, or inflammation later on.
Expert Analysis of the Meal
Deepalakshmi, a registered dietitian at Shree Balaji Medical Centre in Chennai, provided a breakdown of Fernando's lunch:
- Rice: Village rice's lower glycemic index aids in reducing insulin spikes and offers higher dietary fiber and antioxidants.
- Cabbage: Cooked cabbage is rich in fiber, promoting gut health and regularity, with some fibers acting as prebiotics to boost the immune system.
- Dal: Pulses are excellent sources of protein, vitamins, minerals, and fiber, helping regulate blood sugar levels post-meals.
- Fish and Red Meat: Fish provides high-quality protein with minimal fat, while red meat has higher fat content but contributes to protein intake.
- Cucumber: Low in calories but packed with vitamins K, C, potassium, magnesium, and antioxidants like beta-carotene and flavonoids, which protect against cell damage and chronic diseases.
Deepalakshmi added that post-workout, consuming 1.2 to 1.6 grams of protein per kilogram of body weight daily is recommended for muscle maintenance. She emphasized that food works best when personalized, as what benefits one body might stress another, making it crucial to eat according to one's unique blueprint.
This approach to nutrition, as highlighted by Fernando and experts, underscores the importance of individualized dietary plans over generic trends, ensuring optimal health and performance.
