Every year when Navratri comes up, everyone is busy with the preparations for the festival. An essential part of Navratri is fasting, and as someone who has only started to take care of their body and fitness recently, I find it quite hard to manage the nutrition aspect.
If you are like me, you’ve also been stressing about how to fast while ensuring that you receive the nutrition your body needs. I’ve spent the last week figuring out what supplements one can consume while fasting. Start scrolling and reading to know all about the supplements that can provide you with energy and nutrition!
Whether you’re fasting for all 9 days or only a few during Navratri, it is crucial to ensure that you have the correct quantity of nutrition necessary for your body. A popular food is fruit bowls, as they provide various vitamins and energy for the body. Other foods suitable for fasting that provide protein are buckwheat, sweet potatoes, dairy products like milk, buttermilk, yoghurt and curd, butter, yams, etc.
Consuming fibre-rich foods like Rajgir, pumpkin, and singhara will also help one feel full for a long time. One must consume a lot of fluids like tender coconut water, electrolyte drinks, etc., to prevent dehydration.
Since the kind of food you can consume is limited, consuming supplements is also recommended since they’ll provide protein and energy. Listed below are some supplements and sources of energy and protein one can consume during Navratri.
1. Whey Protein
Since it is made using dairy products, whey protein is a good source of vegetarian protein. Since any type of meat is not allowed in households during Navratri, whey protein can help meet the required protein intake. One scoop of whey protein provides over 20 grams of protein, and it’ll provide one with sufficient energy and nutrition to perform their daily tasks.
2. Casein Protein
Casein protein is made from dairy, and it is a vegetarian source of protein that gets digested slowly. Since it takes around 6-9 hours to be digested fully, casein protein provides a consistent supply of amino acids to your body. You could use casein protein by mixing it with whey protein or just having it in with water or milk.
Nuts are a healthy and prosperous source of proteins, carbs, and unsaturated fats. Research conducted in 2010 stated that nuts have high amounts of vitamin B6, vegetable protein, and fiber. Consuming nuts can provide the person with protein while also providing certain benefits like treating inflammation and reducing the risk of diabetes. It is advised to eat a palmfull of nuts like almonds, cashews, walnuts, pistachios, etc.
Paneer is made using dairy and is a rich source of protein and calcium. It is abundant in vitamins like Vitamin B12, Vitamin D, and protein. Consuming 100 grams of paneer can provide 20 grams of calcium and 200mg of protein. Paneer will help increase your protein intake during Navratri.
It is pretty standard for one to feel like they are low on energy during the fasting season of Navratri. Due to this, one might miss out on workouts or other important work. Consuming caffeine can help one stay focused and energized. One could add some protein powder to their coffee, which will help enhance their workout. Coffee also helps in increasing one’s muscle contractions and battling the fatigue that one can face during Navratri.
Beans, lentils, soybeans, etc., have high quantities of protein. They also act as a rich source of magnesium and potassium. Consuming legumes can help keep the heart healthy and muscle-building and increase the energy level. Antioxidants present in legumes have anti-inflammatory properties.
Packed with nutrients like calcium, Vitamin B, Vitamin D, and potassium, milk is a good source of energy and protein. The calcium content in milk helps in strengthening bones and building muscles. It provides you with the required energy while helping in maintaining a healthy weight. Consuming milk will help your skin stay healthy and nourished. It also helps in preventing heartburns as it gives a cooling effect to the stomach lining.
Since there will be significant gaps between food consumption during Navratri fasting, it is crucial to consume multivitamins. They provide your body with the essential vitamins and minerals and help reduce muscle depletion and improve physical fitness. They provide nutrients to maintain muscles and strengthen your body to resist sickness. Some multivitamins recommended for consumption are HealthKart HK Vitals Multivitamins for Women and GNC Mega Men Multivitamins for men.
9. Energy Dense foods
Foods like sweet potatoes, avocados, Rajgir, and brown rice provide your body with the required energy and protein. Consuming these foods will help avoid hunger during Navratri fasting as it has a high energy density. The carbohydrates and fiber in these foods will enable you to stay full for a long time.
Hydration is critical during fasting, and drinking water helps expel water weight and bloating. This makes your body feel light and energetic. Cravings can be controlled by drinking water. Having a glass of water before a meal can make you feel full faster. Water also helps in battling fatigue caused due to fasting and gives you the motivation to work out.
During Navratri fasting, one must consume food that provides them with energy, protein, and other necessary nutrients like sweet potatoes, yams, dairy products like milk, buttermilk, yogurt, Rajgir, etc. They provide the required energy and the person feels full for a long time.
One can consume nutritional supplements like whey protein, casein protein, paneer, legumes, and multivitamins like HealthKart HK Vitals Multivitamins and GNC Mega Men Multivitamins. Hydrate using liquids like coconut water and energy drinks.
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