Warm milk infused with saffron, ground almonds and cardamom, lightly sweetened with jaggery. A soothing end to a long day of training.
- Energy
- 332 kcal
- Protein
- 15 g
- Carbs
- 28 g
- Fat
- 18 g
Great for: Junior (12–18), Fast bowler, Wicketkeeper, Gym & strength, Spinner
Why it works
Guidance suggests 20–40 g of protein before sleep to support overnight recovery, and milk-based foods are a natural fit. This cup gives about 15 g protein; pair it with a small bowl of curd or a few paneer cubes if you want to reach 20 g or more. ICMR-NIN also recommends milk for adolescents in their growth years.
When: 30–60 minutes before sleep on training and match days.
Ingredients
- 400 ml Toned milk
- 12 g (8–9) Almonds, soaked and ground Panjeri House
- 5–6 strands Kashmiri saffron Panjeri House
- 8 g (2 tsp) Jaggery powder Panjeri House
- a pinch Cardamom powder
Method
- Soak saffron in 1 tbsp warm milk for 5 minutes.
- Bring the remaining milk to a simmer with ground almonds and cardamom; cook 4–5 minutes, stirring.
- Turn off the heat, stir in the saffron milk and jaggery.
- Pour into a cup and drink warm.
Coach’s tips
- Contains no caffeine, so it is fine for junior players at bedtime.
- Cool and chill it for a summer kesar-badam shake.
- Vegan swap: use soy milk.
Good to know: These recipes are general healthy-eating ideas for active people, not medical advice. Nutrition values are estimates. Needs differ by body, sport and season — for a personal plan, and for players under 18, please consult a qualified sports dietitian or doctor.