Badminton ace PV Sindhu recalls her childhood days when her grandmother would make laddoos packed with nuts whenever she felt her granddaughter wasn’t eating enough. “She just knew when I needed protein and used her traditional logic. She would give it to me as a snack or an anytime eat. Sometimes, these laddoos took care of my odd hunger pangs,” she tells us over a video call, having just associated herself with an awareness campaign to ensure every Indian has enough protein to stay healthy and fat-free.In fact, her food-first approach came on a day she also joined Prime Minister Narendra Modi’s anti-obesity initiative as an ambassador, promising to watch the oil in her samosas and pakoras.As nutritionists talk about a healthy balance of macronutrients (proteins, carbs and fat) and with most Indians relying on a carb-heavy diet, the conversations for protein have picked up speed. Protein builds up lean mass, burns fat, increases metabolism, lends satiety, kills hunger pangs, slows down blood sugar release and helps your body repair itself, all of which helps control weight and keep chronic illnesses like diabetes and heart disease at bay.Always spread protein across mealsSindhu admits that growing up in a family of athletes (both her parents were volleyball players), she conformed to a good diet. “I started playing very young and those days protein drinks weren’t available the way they are now. So my mom used to make sure that I have some kind of protein in every meal, let’s say an egg, dal and paneer. That gave me strength and endurance for my long practice sessions,” says the ace shuttler, who now has sound nutrition logic and knows that our bodies can only process about 20 to 40 grams of protein at a time. Given that adults need 0.8 gram of protein per kilo of body weight and athletes need 1.2 to 2 grams, Sindhu is particular about spreading her protein intake across meals. When she can’t get enough, she goes for whey protein, which contains essential amino acids and can be absorbed by the body readily.“I train in the morning, so have two to three eggs for breakfast. Anybody else can have at least one. Lunch comprises a salad, a good amount of dal, paneer or vegetable curry, primarily green leafy vegetables, a very small portion of rice and curd. My dinner looks almost the same as lunch except I substitute the protein component with chicken,” she says.Proteins are good either as pre- or post workout snackMuscles need protein in order to increase and maintain muscle mass. Which is why a protein snack is recommended as a pre- or a post-workout snack. And Sindhu, being into power sports, needs more of it. “Sometimes, I cannot get enough protein from food as I might be travelling or be at my workout session. These are times when I rely on my protein powder or my protein drink. Sometimes I sprinkle protein powder on my yogurt as an in-between snack,” says Sindhu, who doesn’t have sugar.First know how much protein you needSindhu believes that a personalised protein plan works best. “Every individual has a different body type and structure. So it is very important to find out how much fat and lean mass you have and how much protein you need to develop muscle. That can be found out through a body composition test. Then consult a nutritionist on an eating plan that suits you. Of course, as a sportsperson, I get tested and do blood work regularly. But a beginner needs to know their lean mass and how protein can be incorporated with other macronutrients,” she says.Story continues below this adWhat does Sindhu’s plate look likeSindhu has devised a simple way of prioritising proteins in her plate. Imagine a slotted food tray. She simply swaps the slot meant for rice with dal and green leafy vegetables and puts carbs in the smallest slot. “I eat animal protein but those who don’t can simply add more varieties of plant protein while keeping carbs to no more than a quarter of the plate. If still their protein quota is unmet, then they can take whey powder,” says Sindhu.Sometimes, she relies on traditional food logic. “My mother mixes different types of dals with a lot of vegetables. And you can pretty much mix proteins in idli and dosa batters. Any millet batter, like ragi batter, has a good source of plant protein,” she says.What is the biggest protein myth?“A lot of people feel they will get bulky if they increase protein intake. Fact is it promotes lean muscle growth which will push out the fat and help you lose weight,” she says. And since most people sign up for the gym these days, she says any workout would require adding proteins to the daily diet for strength. “Otherwise you might just end up exhausted,” she warns.She further dispels the notion that changing a diet will yield immediate results. “Diet is a process, a few days are not enough,” she says.Story continues below this adDe-stress mantraAs India’s medal and trophy-winning hope, Sindhu carries the weight of a nation’s expectations and deals with performance pressure. “Pre-tournament, I do a lot of deep breathing exercises, which keep me calm and focussed. I meditate regularly. Post-tournament, I take it easy, rest, refocus and am back in court the next day,” she says.