Thin, frothy buttermilk with ginger, green chilli, curry leaves and roasted cumin. The everyday Telangana answer to a hot afternoon.
- Energy
- 45 kcal
- Protein
- 3 g
- Carbs
- 3 g
- Fat
- 2 g
Great for: Batter, Spinner, Wicketkeeper, All-rounder, Fast bowler
Why it works
After play, guidance is to replace 125–150% of the fluid you lost, using drinks that contain sodium so more of it is retained. Lightly salted majjiga (about 1.2 g salt per litre, roughly 20 mmol/L sodium) does exactly that, and it is easy to drink in volume alongside a meal.
When: With lunch, at the innings break, and in the hours after play.
Ingredients
- 300 g (1½ cups) Curd
- 700 ml Cold water
- 1.2 g (about ¼ tsp) Rock salt Panjeri House
- 1 tsp Ginger, grated
- to taste Green chilli, curry leaves, coriander, roasted cumin powder
Method
- Whisk curd until smooth, then add cold water gradually while whisking (or blend for 10 seconds).
- Crush ginger, green chilli and curry leaves lightly and add to the buttermilk with salt and roasted cumin.
- Rest 10 minutes for the flavours to infuse, strain if you prefer, and serve chilled.
Coach’s tips
- A 1-litre batch fills four 250 ml glasses; carry it in an insulated bottle.
- Lost 1 kg during play? Aim to drink about 1.25–1.5 litres over the next few hours, majjiga included.
- Rock salt and table salt give similar sodium; use whichever you prefer.
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.