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NEEYAFIT

NeeyaFit · Nutrition webinar

Meet your coach

Food is not just fuel, it's powerful daily medicine. Simple. Realistic. Sustainable. For life. Sindhu R — Clinical Nutritionist & Lifestyle Expert. MS Food Science & Clinical Nutrition (2018, Bangalore). Work Experience 8 Years. Philosophy: What you eat should feel sustainable & practical; Your diet should not stress you out or make you unhappy; Your diet may not be your medicine, but it should help you prevent disease or support healing.
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Part two

02

Continuation of
“Carbohydrates - friend or a foe”

Quiz time, then choosing the right carbs — and the protein story.

Choose wisely

It’s not about all carbs — it’s about the right ones

It's not about ALL carbs... it's about choosing the RIGHT ones! FRIEND (Choose More Often): Whole fresh fruits; Steel-cut oats or oat groats; Whole wheat, sourdough or multigrain bread; Brown rice, millets and other whole grains; Beans, lentils and legumes. FOE (Limit These): Sugary soft drinks and packaged fruit juices; White bread; Instant oats with added sugar; Cakes, pastries and cookies; Candy and sweets. The closer a food is to its natural form, the better it usually is for your health.

Training fuel

How carbohydrates help during strength training

How Do Carbohydrates Help During Strength Training? Complex carbohydrates are your muscles’ main fuel source. Complex carbohydrates are broken down into glucose, stored in muscles as glycogen. Your muscles are like a rechargeable battery. When muscles have enough stored energy you lift heavier, complete more reps, train longer, maintain form. Without enough carbs: tired sooner, reduced strength, difficulty completing sessions. Interesting Fact: muscles store limited glycogen — regularly eating healthy carbs replenishes stores.

Protect muscle

Carbohydrates protect & build your muscles

Carbohydrates Protect & Build Your Muscles. Protein builds muscles best when your body has enough energy from carbohydrates. If you don't eat enough carbohydrates, your body may use some of the protein you eat as fuel instead of using it to repair and build muscle. Carbohydrates = Fuel for your workout. Protein = Building blocks for your muscles. Carbohydrates are called protein-sparing — they help save protein for building and repairing muscles.

After training

Carbohydrates help you recover & perform better

Carbohydrates Help You Recover & Perform Better. After a workout, muscles have used up glycogen. Eat a meal with complex carbohydrates + protein. Helps refill energy stores, repair fibres, support growth, feel ready for next workout. Without enough carbs: low energy, feeling weak, difficulty completing sessions, slower recovery, reduced motivation. Bottom Line: Complex carbohydrates help you train harder, recover faster, and get the most benefit from the protein you eat.

New chapter

The Protein Story

THE PROTEIN STORY — title slide framed by protein-rich foods: eggs, salmon, cottage cheese, soybeans, nuts, spinach.

The basics

What protein does for you

THE PROTEIN STORY. Protein helps our body build, repair and protect itself. Made of amino acids. WHAT PROTEIN DOES FOR YOU: BUILDS — growth and strong muscles; REPAIRS — tissues and wounds; PROTECTS — immunity; FUELS — energy; SATISFIES — fullness and weight management. GOOD SOURCES: Eggs, Dal, Chicken, Paneer/Tofu, Chickpeas, Nuts & Seeds.

Context

Why Is There So Much Confusion About Protein Needs?

1. Social Media Hype

Protein has become one of the most talked-about nutrients on social media. While this has increased awareness, it has also led to exaggerated claims, making many people believe that "more protein is always better."

2. Fitness Industry Influence

Many gyms and fitness influencers promote very high protein intakes, often to support muscle-building goals. However, these recommendations are not suitable for everyone, as protein needs vary based on age, health, activity level, and individual goals.

3. Misinformation from Friends & Family

It's common to hear advice like, "I eat this much protein, so you should too." In reality, there is no one-size-fits-all recommendation—each person's protein requirement depends on their body, lifestyle, and medical condition.

4. The Rise of 'Protein-Fortified' Foods

Today, protein is being added to everything from biscuits and chips to ice creams and chocolates. Clever marketing can create the impression that everyone needs extra protein, even when their regular diet may already be meeting their needs. The overall quality of the food matters just as much as its protein content.

Key Takeaway : Protein is essential—but the right amount depends on you, not on trends, marketing, or someone else's diet.

How much

The truth — ICMR & doctor recommendations

THE TRUTH: As per ICMR & Doctor Recommendations. Normal Healthy Adult: 1 g per kg body weight (Minimum Standard). Sweet Spot / Ideal: 1.2 g per kg. Regular Intense Workouts: 1.5 g per kg. Athletes, Body Builders, Sports: 2 – 2.2 g per kg (Supervised by Professional). Note: Protein needs vary based on age, activity level, health status and individual goals. Always personalise your intake.

Let’s discuss

Is it only the quantity of protein that matters ?

  • If yes - why?
  • If no - how?
  • what else do you think matters ?
Flat-lay of protein-rich foods around a chalkboard reading PROTEIN: fish, salmon, chicken, eggs, dairy, legumes, nuts and seeds.

Building blocks

What are proteins made of?

WHAT ARE PROTEINS MADE OF? Proteins are made of simple building blocks called AMINO ACIDS. Just like blocks build a structure, amino acids build proteins. WHAT ARE AMINO ACIDS? Tiny molecules that act as building blocks of proteins. There are 20 different amino acids. Some can be made by our body (non-essential) and some we must get from food (essential). Key Takeaway: Amino acids link together in different ways to form proteins, and proteins do amazing work in our body every single day!

Quality

Quality of protein matters

QUALITY OF PROTEIN MATTERS — JUST AS MUCH OR A LITTLE MORE THAN JUST THE QUANTITY OF PROTEIN. Quality of protein and meeting requirements of ALL ESSENTIAL AMINO ACIDS (EAA) is the primary challenge. Of the twenty amino acids required for all functions in the body, nine are essential; which cannot be synthesized in our body. Hence, it is important to consume diverse groups of foods to obtain all the essential nine AA.

Vegetarian diet

Smart combinations that work

Good Protein is About Smart Choices, Not Just More Protein! Vegetarian diets with appropriate combination of cereals and pulses and with the inclusion of nuts and seeds can provide all the EAA. Inclusion of milk in daily diet would further enhance protein quality. SMART COMBINATIONS: Cereals (Rice, Wheat, Oats, Millets) + Pulses/Legumes (Dal, Moong, Chana, Rajma) + Nuts & Seeds + Milk & Milk Products (Milk, Curd, Paneer). This combination helps your body get all essential amino acids for strong muscles, healthy immunity and overall well-being.

Non-vegetarian diet

Balanced plate for quality protein

NON-VEGETARIAN DIET: Non-vegetarian diets can provide quality protein by appropriate combination of cereals, pulses, nuts along with recommended level of fish/poultry/meat/egg. Flesh foods and egg contain all the EAA. BALANCED PLATE: Cereals + Pulses/Legumes + Nuts & Seeds + Flesh Foods or Egg. This combination ensures complete protein for better strength, energy, recovery and overall health. Tips: Variety is key; Smart cooking helps (soaking, sprouting, fermentation); Stay hydrated; Consistency matters. It's not about being vegetarian or non-vegetarian. It's about eating the right combinations, every day!

New · NeeyaFit member add-on

Your own 1:1 diet plan — built around your training

  • Today's guidance is general. A 1:1 plan makes it yours — mapped to your training days, your goals, your body.
  • Your body changes as you train — so your plan does too, rebuilt for you every month, never a one-time PDF.
  • You're not left to figure it out alone — reach her through the week with questions, not just a document you open once.

This is a relationship, not a download — a real conversation to understand you, a plan built only for you, and someone in your corner through the week.

Full pricing — the diet plan on its own, or bundled with your training — lands Monday on neeyafit.com.

A personal meal-plan notebook, chai, nuts and a phone with a chat open on a linen surface.