Protein Deficiency Affects 7 in 10 Indians
Hi, Ansh this side. I’m 21, 5’11”, 55 kg and a vegetarian. Not exactly the kind of profile that screams “elite athlete.” But I’ve been playing badminton for over 8 years now, and I play it like I mean it.
If you’re a vegetarian badminton player like me, you’ve probably had the same questions: Am I eating right? Can I get enough protein without meat? Is whey even necessary if I’m not lifting?
Let me save you the months of trial and error.
Why Diet Even Matters If You Just Play Badminton
A lot of people think only gym-goers or bodybuilders need to care about diet. Badminton? That’s just cardio, right? Wrong. Even if you’re not hitting the gym, your body is working hard, sprinting, lunging, and recovering. That means your muscles break down and rebuild.
I made the mistake of never focusing on diet during my teenage and the ill effects of it on my body were visible by the time I turned 20.
If you’re not giving your body the right fuel, you’ll start feeling it: low stamina, slow recovery, more injuries, and honestly, just feeling meh on court.
The Vegetarian Struggle Is Real
Let’s be honest, our typical Indian vegetarian plate is heavy on carbs (rice, roti, potatoes) and light on protein. Dals are great, but you’d need a bucket of them to hit your daily protein needs.
If you’re lean like me, that’s a problem. I was burning energy on the court but not putting enough back in. The issue wasn’t how much I ate, but what I ate.
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How Much Protein Do You Actually Need?
If you play badminton 4-5 times a week but aren’t lifting weights, aim for at least 65–70g of protein daily. That’s the sweet spot for maintaining lean mass, helping recovery, and keeping your body sharp.
When I wasn’t tracking, I was probably eating 40–50g tops. Once I fixed that, I felt the difference.
What I Eat in a Day (Realistic, No Chef Stuff)
Breakfast (44g Protein)
- Whey Protein – 30g → 26g protein
- Milk – 200ml → 6g protein
- Rolled Oats – 30g → 4g protein
- Protein Muesli – 30g → 6g protein
- Peanut Butter – 10g → 2.5g protein
This breakfast keeps me packed for a few hours, which is the point of good carbs. It provides an estimated 44 grams of protein. Also, it tastes like dessert if you add a banana or coffee powder. Sets up your day.
You can have Rolled Oats from any trusted brand and Peanut butter, preferably unsweetened.
These are the Whey Protein Powder and Muesli I take, after a lot of research –
Whey Protein – The Whole Truth
Lunch (15g Protein)
- Dal – 1 cup
- 2 rotis or 1.5 cups rice
- Green veg
- Curd – 100g
Simple, homemade. Nothing fancy.
Evening (15g Protein)
- Amul Protein Buttermilk (750ml) OR 2 boiled eggs (occasionally)
The Amul’s Protein Buttermilk provides 15 grams of protein in one pack at just 25 rupees, which is a steal IMO.
Now, I know this was supposed to be a veg-focused diet, but eggs have always been a topic of debate. While I won’t force you to have them, they are very nutritious and if you work out, you might want to consider having them.
- Sometimes I switch this with a whey shake on badminton days.
Dinner (12g Protein)
- Dal – 1 cup
- 2 rotis or 1 cup rice
- Green veg/ or regular Indian meal
It’s not about eating more — it’s about eating smarter.
Do You Even Need Whey?
Honestly? Not always. But it helps.
If I’m eating well that day — dal, eggs, buttermilk, I skip whey. But when I’m rushed or not hungry enough, I use it as a shortcut. It’s not a magic powder; it’s just a protein filler.
And yeah, you can take it at night. Just don’t chug it and immediately sleep, let it settle.
Final Thoughts
You don’t need meat to fuel your game. You just need to be intentional. Track your protein for 3 days, you’ll be shocked how low it is. Fix that, and everything else starts falling into place: energy, recovery, even confidence.
We might not all have abs, but if you can move better, recover faster, and feel stronger on court, that’s the real flex.
No chicken, no problem.
Until next time,
Ansh