Zero2Fit

  (Pulses, Lentils & Grains Edition) This blog is the second part of our Indian protein series. In Part 1 , we covered high-quality plant-based proteins like Tofu and Soya Chunks and Animal-based proteins as well. You can check that post here: Indian High-Protein Foods Explained: Macros & Practical Tips (Part 1) In this post, we explore budget-friendly protein sources from pulses, lentils, and grains — all easily available across India. Reminder: All nutritional values are based on 100g raw weight . Always measure before cooking for accurate tracking. Most of these protein sources are Incomplete which means some basic amino acids may miss but It can be filled other foods (I have mentioned it below), the best part you don't need to eat them combined in same meal, so try to take it within the day. PULSES & LENTILS 1. Green Gram (Moong Dal) Protein: ~24g Calories: ~330 kcal Common Mistake: Avoid overboiling — it can lose texture. Complete Protein Tip: ...

Not everyone needs the same amount A lot of people ask, “How much protein should I eat every day?” but the truth is, it depends on your body, your activity level, and what you want to achieve. There’s no one-size-fits-all number. Let’s break it down clearly. If you don’t work out If you live a mostly inactive lifestyle — no gym, no regular exercise — then your protein needs are modest. You just need enough to keep your body functioning and healthy. In this case, about 0.8 grams of protein per kilogram of your body weight is enough. Example: If you weigh 70 kg, that means 70 × 0.8 = 56 grams of protein per day . If you work out and want to build muscle If you train regularly — lifting weights, bodyweight workouts, or sports — your body needs more protein to repair and build muscle. This means your protein intake should be higher. Aim for 1.6 to 2 grams of protein per kilogram of your body weight . Example: For a 70 kg person, that’s 70 × 1.6 = 112 grams , up to 7...

  What Are Supplements and Who Actually Needs Them? Supplements are everywhere in the fitness world — from powders to pills. But what exactly are supplements, and do you really need them? If you’re new to fitness or just curious, this guide will help you understand supplements clearly, so you can decide what’s right for you. What Are Supplements? Supplements are products that add nutrients or helpful ingredients to your diet. They come in many forms — powders, pills, shakes, and more. The main goal is to fill in nutrition gaps or support fitness goals like building muscle or losing fat. Common Types of Supplements Protein Powder : Helps you get enough protein without cooking or eating too much food. Creatine : Supports strength and helps muscles grow. Multivitamins : Fill in any missing vitamins or minerals in your diet. Fat Burners : Claim to boost metabolism, but results can vary. Pre-Workout : Gives you energy and focus before exercise. Who Needs Supplements? Supplem...