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- “My three go-to pre- and post-workout snacks are…”: Japan Open 2026 winner PV Sindhu reveals her energy-boosting diet
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“My three go-to pre- and post-workout snacks are…”: Japan Open 2026 winner PV Sindhu reveals her energy-boosting diet
ETimes.in / Updated: Jul 19, 2026, 22:05 IST
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Importance of pre and post-workout snacks
Indian badminton star P.V. Sindhu scripted history by winning the Japan Open women’s singles title on Sunday, becoming the first Indian to win the title with a 21-17, 21-17 win over home favourite Akane Yamaguchi. This is what I fight for. The flag. My country. “Saare Jahan Se Accha Hindustan Hamara,” the 31-year-old said in an Instagram story post her win. Sindhu is known for her disciplined lifestyle and dedication to the sport and that is why even her food choices and diet routine are curated accordingly. In an interview with ESPN, Padma Shri and Arjuna Awardee badminton star said that while rice is her staple food, when it comes to pre- and post-workout snacks, she goes by the experts. She said in the interview, “My three go to items are bananas, protein shake and snack bars.Snack bars are not really a favourite but it is important to re-fuel after a match or an intense training session.After my match, I usually always make sure I have something to eat about half an hour later, and then I do my stretches and relax for a bit.” Scroll down to find out why these three snacks are a must-have and how you can make them preservative-free at home.
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Benefits of bananas
Bananas are considered to be a good source of potassium which helps to keep the heart healthy, blood pressure regulated and supports muscle function. Bananas are great to eat for breakfast or right before a workout because the natural sugars and carbohydrates give you a quick burst of energy. Bananas also contain vitamin B6, which may help with brain health and mood regulation by increasing serotonin production. They are also loaded with antioxidants, which protect the cells from oxidative stress, and hydrate the body.
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What does the research say about bananas?
A study named “Antioxidant and Anti-atherosclerotic Potential of Banana” points out that bananas are a good source of carbohydrates, dietary fiber, proteins, polyunsaturated fatty acids, potassium, carotenoids, flavonoids, vitamin C and E, phytosterols, gallocatechin, catechin, and other polyphenols. Some of these compounds play an important biological role as antioxidants or anti-atherosclerotic and cardiovascular protective substances. The incorporation of bananas and banana products in dietary menus, food products and nutraceuticals contributes towards betterment of cardiovascular health of populations . The banana peel also contains fiber, proteins, polyunsaturated fatty acids, potassium, carotenoids, vitamin C and E, gallocatechin, catechin and other polyphenols.
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Benefits of protein shake
The USDA states that a person’s protein needs are determined by their age, weight, activity level and health needs. However, it is suggested that adults eat 1.2 to 2.0 grams per kilogram of body weight. Protein shake is thought to help repair and rebuild muscles after exercise/sports by providing the essential amino acids needed to recover and grow. It also helps promote satiety, which can help you feel full longer and avoid unnecessary snacking that can support healthy weight management
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How to make protein powder at home
Ingredients: 0.25 cup chia seeds, 0.33 cup flax seeds, 0.5 cup pumpkin seeds, 0.33 cup sunflower seeds, 0.25 cup almonds, 0.5 cup oats, and 0.25 cup chana dalMethod: First, preheat the oven to 160 degrees C for 4-5 minutes. Toast the almonds for 4 to 5 minutes. Next, roast the flax seeds, pumpkin seeds, sunflower seeds, chana dal and oats for 3-4 minutes. You can also do it on low flame in a pan. Don’t burn them up. Let them cool after roasting. Grind to a fine powder and put the powder in an airtight container. Use as needed. Use as wish.
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Benefits of energy bar
They are not only convenient, but also a quickand fitness enthusiasts. Traditionally made with oats, nuts, seeds, dried fruits and natural sweeteners, they provide a balanced mix of carbohydrates, protein, healthy fats and fiber. Carbs give you energy and protein helps repair and recover your muscles, but the healthy fats and fiber keep you feeling full longer
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Energy Bar Recipe
Ingredients: 3 cups puffed rice, ¾ cup jaggery, 2 tbsps ghee, ¼ cup peanut butter, 1 tbsp jam, ¼ cup roasted peanuts, melted chocolate to coat, walnuts and sea salt to sprinkleMethod: First of all grease a burfi tray with ghee. Heat a non-stick wok and add the jaggery, ghee and peanut butter and mix as the jaggery melts. Add jam and stir well. Add puffed rice, crushed peanuts and toss well. Pour the mixture into the greased burfi tray and spread it evenly. Roll the mixture with a rolling pin to flatten the top, then cut the prepared mixture into even bars. Let cool to room temperature. Now take melted dark chocolate in a glass and dip the ¼ of the bars in it and put it on a wire rack. Let it settle. Top with chopped walnuts and a sprinkle of seal salt. Chill and serve.
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