I hav to clear the physical standard test of subinspector. So I have to prepare myself for a 1600m race in 6.5 min. I am going for running practice in evening and gym for workout in morning. Can you please help me for diet plans so that I can build up my stamina and strength without increasing fat.

Dr. Shalini SinghalDietitian/Nutritionist22yrs exp

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For stamina n energy, you should have a wholesome diet with enough proteins (eggs, fish, chicken, milk & its products, nuts -seeds etc) and good quality fats (rich in MUFA-PUFA) and moderate carbohydrate intake with focus on high fibre. Hydrate yourself properly and include enough fresh fruits and vegetables. Do not have long gaps between meals and do not skip meals at all. Have a good breakfast before you leave for work with source of protein in it. Workout regularly. For antioxidants have variety of fresh fruits and vegetables and the right cooking oil, fish, nuts and oilseeds for omega 3 fatty acids. Contact us directly for a comprehensive and tailored diet plan to meet all your needs.  

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