70-year-old Roshni Devi Sangwan has become a source of inspiration for fitness enthusiasts across India. With 100K followers on her Instagram, the professional powerlifter is winning hearts on the internet. Now, people don't just want to know what inspires her to do what she does but also want to get a peek into her lifestyle, especially her diet.
In a recent podcast with Ranveer Allahabadia, a.k.a. BeerBiceps, Roshni Devi opened up about what she eats in a day. And here's all she shared.
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Her Vegetarian Diet Plan
On being asked what she eats to fulfil her protein requirements in a vegetarian diet, she shares:
“Oats thoda sa. 10 almonds, raisins. Uska juice banakar peekar jaati hun. Ghar par, thoda sa chawal, dal, salad, dahi. Yeh khaati hun. Shaam ko ek hi moong chilla banati hun. Usme paneer daalti hun and 1-2 hari mirchi. Uske baad ek glass doodh. Yehi khaati hun. Aur kuch nahi khaati ( A little bit of oats. 10 almonds, I blend it into a juice and drink it. At lunch, I have a little bit of rice, dal, salad, and curd. In the evenings, I have a single soaked moong chilla with paneer and 1-2 green chillies. I drink one glass of milk after that. This is what I eat. Apart from these, I don’t eat anything else."
Also Read: Priyanka Chopra Goes ‘Vegetarian’: Quick Recipes With Protein Sources To Replace Non-Veg In Diet
Why Protein Matters For Weightlifters
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Protein is extremely important for people who lift weights, be they young or old. It provides the building blocks for muscle repair and growth, which are essential for maximising strength and performance gains.
Adequate protein intake helps repair the muscle damage caused by weightlifting and supports the rebuilding process, leading to increased muscle mass and strength.
According to the Mayo Clinic Health System, protein should account for 10-35% of your calories. So, if the daily needs are 2,000 calories, that's 200-700 calories from protein or 50-175 grams. For an average sedentary adult, 0.8 grams of protein per kilogram of body weight is the recommended dietary allowance. However, for someone who is over 40-50, protein needs may increase to about 1-1.2 grams per kilogram or 75-90 grams per day for a 75 kg person.
Also Read: Top 10 Foods For Your Ageing Muscles
Should Older Adults Weight Train?
As we age, our bones and muscle mass tend to decline, leading to decreased strength and flexibility. This is one of the reasons why people discourage intense exercises and recommend milder workout routines.
Roshni Devi is bending rules and proving everyone wrong. The 70-year-old is not only lifting heavy weights, but she is thriving at it.
A study published in the Human Kinetics Journals found that older adults do not experience more muscle damage from exercise than younger adults. In fact, younger people often reported more soreness and higher muscle damage markers. The findings suggest that age isn’t a barrier to staying active; older adults can exercise without added risk of muscle damage.
However, if you are 50 years or older and have pre-existing conditions, it is crucial to consult with a doctor before starting an intense workout routine. Moreover, it is always advised to train with a professional who can guide you every step of the way.