Dreaming for a six pack body and to stay fit through a vegetarian diet and hard to find the right alternatives.
That’s a general misconception that body building and vegetarian foods do not work together and restively adopt for non vegetarian foods .It is a myth circulated around and believed that vegetarian foods do not help to gain body mass and build muscles.
Especially in India, it’s hard for some natives to eat non-vegetarian food which is against their practices and culture.
So we have some exceptional Indian food’s which as surplus amounts of protein and helps to build body muscles which we are dreaming of. It is true that richest sources of protein are non-vegetarian foods.
But, that doesn’t mean vegans and vegetarian have no chance of building muscles. it is common myth ruling in the mind that vegans are lean and meat eaters are muscular,Body type is not related to the food alone and also depends on various factors.
The diet for muscle building should be planned in such a way that there is always a calorie surplus even after calories are burned through exercise and workouts.
Vegetarians can get the substantial amount of nutrients from whole grains, nuts, seeds, fruits and vegetables.
Here Is A List Of Muscle Building Foods For Indian Vegetarians
Acquiring a chiseled body requires a disciplined lifestyle, willpower, and consistency,which also needs a well-planned diet. The most important nutrients required for bodybuilding are proteins,carbohydrates, and fats .
There are some vegetarian foods which contain surplus amounts of proteins carbohydrates and fats like Low Fat Milk and Milk Products, Sweet Potato,Asparagus,Beans ,Legumes,Chickpeas,Quinoa,Fruits,Pulses and Leafy Greens.
We need a good combination of protein,carbs, and fat which the great Indian meal could provide.
Let’s have a glance at some Indian vegetarian foods which could benefit for muscle building.
This is the most prominent Indian vegetarian dish which is a rich source of complex carbohydrates and protein. It a reliable super supplier of energy during tiring workout sessions and a dish which easy to cook just like rice.
It is considered as a whole meal for mass building which provides the nine essential amino acids that the body cannot produce through its own metabolism.
Research has revealed that quinoa promotes the synthesis of IGF-1, a growth hormone that is vital for muscle mass growth and strength.
Quinoa is rich in protein and carbohydrates which are a complete meal to body mass.It is rich in nutrients and it’s low-cost helps you to consume an productive and economical diet plan .
2.Beans And Legumes
Beans and legumes are among the most versatile and nutritious foods available. Legumes are naturally low in fat, contains no cholesterol, and are great amounts of folate, potassium, iron and magnesium.
They also contain beneficial fats and soluble and insoluble fiber. A great source of protein, legumes can be a healthy alternative for meat.
These are essential for muscle growth as it increases the absorption of nutrients by the body.
Rajma chawal ,chickpeas and various delicious Indian dishes can be made with the various
3. Leafy Greens :
Most people consider protein as the vital requirement for muscle gain, but the fact remains that a balanced diet that consists of reasonable serving of leafy greens are critical to build muscles.
Leafy Vegetables, such as romaine lettuce, spinach, and kale, are rich in calcium, vitamins A, B, C, D, and E, and folic acid, which enhance muscle concentration, reduce inflammation, and neutralize the harmful effects of free radicals.
The antioxidants boost muscle recovery and this, in turn, supports your bodybuilding efforts.
Asparagus is also is useful for vegetarians to muscle mass.it contains a amino acid called “Asparagine” which endorses the absorption of excessive water and salt in the body and their release through urination.
4. Milk Products:
There are numerous milk products like paneer ,butter,cheese,yoghurt and skimmed milk adds an extra advantage to vegetarian bodybuilders.
It also contains a fair amount of protein and fat which can be digested quickly.Its rich calcium content promotes fat loss while strengthening your bones.
Milk has a unique profile with protein and casein constituting about 20 percent and 80 percent respectively.
Paneer dishes served with Rotis is a good supplement for protein,fat and carbohydrates altogether . It serves the purpose of an all-rounder as it can be eaten in many ways and tastes good in all the forms.
The only hitch associated with it is the intake of calories with it,Though it can be avoided by eating minimal amounts.
5. Fruits, Seeds And Nuts:
Though,Bodybuilders don’t go for fruits in their diet due to the high fructose content. But,the carbohydrates, minerals, vitamins, and fiber present in these fruits contribute to an increase in lean muscle mass.
However, certain fruits such as bananas, apples, and cantaloupes, are crucial for muscle gain.
The best time to eat seeds,fruits and nuts would be best after a post workout or having small amounts during lunch.They are packed with protein, fats, and fibers which is a good calorie supplement.
It would back fire if huge amount is taken due to calorie content in nuts and high fructose levels in fruits.
Let’s sum up that,Vegetarians can consume Quinoa, Beans, Milk products,Leafy vegetables,fruits and nuts as part of their diet which are good supplement of protein,carbohydrates and fat.
Prefer eating all these foods as prescribed by your dietician which would lead to overall development of body mass.
The above mentioned dishes would be a great alternative to vegetarians or vegans,instead of adapting to a non vegetarian diet.Consuming minimal amounts at prescribed timing will lead to an overall development of body.