Start with two large eggs. USDA FoodData Central gives one large egg about 6.2 g of protein. A glass of USDA whole milk, about 200 g, adds about 6.5 g. The milk contains 3.27 g of protein per 100 g. Two eggs provide about 12 g of protein, and with the glass of milk, the plate provides about 19 g of protein.
The milk in an Indian kitchen may not be the same as the whole milk in that USDA listing, so check the nutrition information on the milk you use. Two large eggs stay near 12 g of protein on that egg listing, regardless of which milk you have alongside them.
How This Plate Fits the Day's Protein
This plate does not cover your entire day's protein requirement. The ICMR-NIN Dietary Guidelines for Indians 2024 put the protein requirement for a 65 kg adult at about 54 g per day. The UK reference figure for the same body weight is about 49 g.
After eating this meal, around 35 g of the 54 g daily protein would still need to come from other foods throughout the day.
When to Eat Before Activity
The Academy of Nutrition and Dietetics recommends having a meal around one to four hours before physical activity, rather than eating in the last few minutes before you start. This gives your body time to digest the meal.
Several foods can work well during this window, including:
- Peanut butter and banana sandwich
- Yogurt with berries
- Oatmeal with fruit
- An apple with nut butter
- Nuts and raisins
- Eggs with milk
The ICMR-NIN protein figure is for the entire day. Even if you eat eggs and milk at breakfast, those approximately 19 g of protein count toward the day's total whether you eat them in the morning or later.
Protein From Milk and From a Packet
A smaller glass containing about 150 g of the same milk provides around 4.9 g of protein. If you do not weigh your milk, you can treat a regular glass as approximately 200 g for an estimate.
Packaged foods have their own protein amount and serving size. If the pack lists protein per serving, add that amount to the protein from your eggs and milk.
If the pack lists protein per 100 g, calculate the amount you consume using:
Protein consumed = Protein per 100 g ร amount eaten รท 100
For example, oatmeal prepared with 200 g of this milk provides about 6.5 g of protein from the milk alone, before counting the protein from the oats.
Whether you eat the egg-and-milk plate three hours before a walk or one hour before, the protein amount remains approximately 19 g.
A Horlicks Protein Sachet Before Activity
A Horlicks Protein sachet can also be used in the same one-to-four-hour window before physical activity. Stir the sachet into 200 ml of cold milk.
The sachet lists 24 g of protein. If the milk is USDA whole milk, 200 g of milk provides approximately 6.5 g of protein. Together, the drink would provide approximately 30.5 g of protein.
You can have the protein drink with eggs or have it by itself, depending on your meal and protein needs. Always count the protein from the foods and drinks you actually consume.
The Horlicks Protein Milkshake does not require stirring. Each 240 ml bottle provides 20 g of ultra-filtered milk protein. It can also be consumed within the same one-to-four-hour window before activity rather than immediately before starting.
Summary
A pre-workout meal is food you eat before being physically active. Aim to have it approximately one to four hours before activity, rather than immediately before you start.
Two large eggs with approximately 200 g of whole milk provide about 19 g of protein. A Horlicks Protein sachet mixed with 200 ml of cold milk provides approximately 30.5 g of protein when combined with the protein from the milk, while the sachet itself provides 24 g.
A Horlicks Protein Milkshake provides 20 g of ultra-filtered milk protein per 240 ml bottle and can be another convenient option within the same pre-activity window.
Sources
-
USDA FoodData Central. Eggs, egg whole, Large, Grade A. FDC 748967.
View USDA FoodData Central -
USDA FoodData Central. Milk, whole, 3.25% milkfat, with added vitamin D.
FDC 746782.
View USDA FoodData Central -
ICMR-National Institute of Nutrition. Dietary Guidelines for Indians, 2024.
View ICMR-NIN Dietary Guidelines -
Academy of Nutrition and Dietetics. Timing Your Pre- and Post-Workout Nutrition.
View Academy of Nutrition and Dietetics -
British Nutrition Foundation. Nutrition Requirements โ Reference Nutrient
Intake for Protein.
View British Nutrition Foundation Reference