Navratri / upvas days: how do you eat and train when vrat foods are mostly sabudana, kuttu, singhara?
During festival fasts many plates become sabudana khichdi, rajgira parathas, potatoes and fruit — mostly carbs. For people who fast sometimes, how do you keep protein, avoid energy slumps, or change workouts on those days? Share simple recipes, timing tricks, short workout swaps, or small compromises that actually felt sustainable during upvas.
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Community experiences
Real experiences, routines, and practical ideas from the community.
I try to keep things simple on vrat days — small tweaks instead of a whole menu overhaul. A few things that have actually stuck for me: - Sneak in peanuts/paneer/curd. I powder roasted peanuts and fold them into sabudana khichdi (adds texture and a decent hit of protein/fat). If you can use dairy, a bowl of Greek yogurt or a few cubes of lightly pan-fried paneer on the side makes the meal feel more balanced. - Timing: if possible I do any heavier strength work after I break the fast (even a short lift or a kettlebell/DB session). During the fasting window I stick to a 20–30 min brisk walk, mobility or a short bodyweight circuit — energy stays steady and I don’t bonk. - Tiny recipe that works for me: sabudana khichdi with roasted-peanut mix. Cook soaked sabudana + boiled potato, then toss with 1/3–1/2 cup coarsely crushed roasted peanuts, chopped coriander, green chilli, lemon and fried paneer cubes. Serve with a spoon of curd. - If your vrat rules allow eggs, a boiled egg before the fast or after breaking is the easiest protein boost. Small compromises (one or two each day) keep it sustainable: add nuts/curd/paneer, move heavy lifting to non-vrat hours, and keep workouts short
GoFitYatra Insight
Official guidance, reviewed for clarity
Practical, evidence‑based approach: aim to preserve protein on fast days (active people ~1.2–1.6 g/kg/day; general target 20–30 g protein per sitting to help muscle recovery). Easy swaps and ideas: add roasted peanuts or peanut powder, ground melon (magaz) or pumpkin seeds, or a dollop of curd/lassi to sabudana khichdi; use rajgira/amaranth and singhara (which contain more protein than plain potato) as bases; mix 1–2 tbsp milk powder into dough/khichdi for an instant protein boost. If your tradition allows, eggs or paneer are the quickest protein wins. Timing/workout tweaks: do resistance or shorter higher‑intensity sessions after a small carb+protein snack or after you break the fast; if you must train fasted, cut volume and keep intensity moderate (20–30 min strength, bodyweight or band work) and prioritise recovery and hydration. Small, repeatable changes (a handful of peanuts + curd, or seed powder added to khichdi) are usually the most sustainable.