Strong and dense muscles are very important for the body. Indian diet for muscle gain is very important for anyone having health goals. Besides improving appearance, muscles also boost metabolism and maintain the right body posture and position in the body. If you do not have a muscular body and want to achieve it, then you have come to the right place.
The first step to muscle building is to eat clean. A well-balanced diet with good amounts of protein, complex carbs, and healthy fats is the key to achieve your fitness goals. A majority of the muscle-building aspirants in India are in search for a diet that gives them essential nutrition and fits within their budget. In this article, we are going to share with you the best diet to gain muscle mass safely and effectively. (1)
Indian Diet For Muscle Gain
If you browse for muscle building foods over the internet, you will come across several fancy items such as a large variety of meats, exotic vegetables, and fruits such as blueberries, different forms of cheese, kale, lettuce, and other exquisite food items. These food items are not just expensive but also not easily available in the Indian market.
Also, one can purchase such costly items a few times, but sustaining them for longer is tough. In this way, a western-influenced diet plan is impractical to follow in daily life. It won’t help in achieving your bodybuilding objectives in the long run.
The staple diet of Indian people comprises of dal, seasonal vegetables, rice, and chapatis. It remains the same in almost all households with little variation in the cooking style. We are going to tell you an Indian diet plan for muscle gain that is not just affordable but also easy to incorporate in your daily routine without any difficulty. We have bifurcated the population in two main categories as:
- Vegetarians
- Non-Vegetarians (2)
Best Indian Diet For Muscle Gain Components
Here is the basic guideline to plan an effective Indian Diet For Muscle Gain:
Protein
If you are looking to build your muscles, then you should include 1.5 grams to 2 grams of protein per kg of body weight daily. Also, the protein you consume should be a high-quality lean protein that has low calorie, low carbs, and low-fat content. These include whole grains, cooked chicken breast, nuts, peas, eggs, fish, legumes, cottage cheese, Greek Yogurt, cooked and sprouted beans, etc.
Carbs
You need to eat a little high-calorie diet (500 calories more than your daily calorie intake). Carbohydrates are a source of calories to your body. One gram of carb provides four calories, so, based on your daily calorie intake, you can decide on the number of carbs you need to include in your diet. 45%-55% of your daily calorie intake should come from carbs. Some of the good sources of carbs are potatoes, fruits, sweet potato, whole grains, bread, etc.
Fats
For muscle building, fats also hold a special value. They are used by the body to produce energy. This nutrient is also helpful in the metabolism of vitamins A, E, D, and K. It helps to maintain the right testosterone levels in the body to increase muscle density in the body.
Choose polyunsaturated, monounsaturated, and unprocessed fat sources in your diet and refrain from foods that have processed, saturated and trans fats in them. Nuts, avocados, and olives are the best sources of healthy fats. Ideally, a minimum of 10% to 20% of the total calories should be obtained from healthy fats in your diet. (3)
Vitamins
Vitamin D is an essential nutrient that is required for stronger bones, improved mental health, hormone, and protein synthesis in the body. Along with it, there are also a few more vitamins that are vital for bodybuilding, such as Vitamin B, Vitamin C, and Vitamin E.
Fiber
Fiber also has an important role to play in bodybuilding as it provides you benefits that include reduced LDL levels, stabilizing blood glucose levels, prevents constipation, and fight against cancer too.
Sample Indian Diet for Muscle Gain
Meal 1: Pre-breakfast meal: A combination of protein and Low-GI carbs
What to Eat:
Vegetarians and Non-Vegetarians: One fruit (preferably grapes, or bananas) and Whey Protein Shake
Meal 2: Breakfast: A combination of protein, healthy fats, and Low-GI carbs
What to Eat:
Vegetarians: Paneer dishes, with Greek Yogurt and one medium bowl of sprout salad
Non-Vegetarians: Eggs, Milk, Nuts, and Oatmeal
Meal 3: Mid-Morning Meal: A combination of Low-GI carbs, vitamins, and minerals
What to Eat:
Vegetarians: one bowl of cooked chickpea, one fruit, and mixed vegetables salad
Non-Vegetarians: Chicken, Broccoli, and Brown Rice
Meal 4: Lunch: A combination of protein, low-GI carbs, vitamins and minerals
What to Eat:
Vegetarians: Brown rice, mixed bean salad, one bowl of brown, and one cup cooked broccoli
Non-Vegetarians: Fish, mixed vegetables, and brown rice
Meal 5: Pre-Workout Meal: A combination of protein, and Low-GI carbs
What to Eat:
Vegetarians: Whole grain toast with avocado or peanut butter, and one bowl of baked sweet potatoes
Non-Vegetarians: Protein powder and Sweet potato
Take Pre-Workout supplement
BCAAs: BCAAs are an effective pre-workout supplement that helps to increase energy levels in the body. It includes Leucine, Valine, and Isoleucine that helps in the synthesis of protein in the muscle. It gets quickly absorbed by the body and delivers rapid energy to all working muscles.
Meal 6: Take Post-Workout Shake: A combination of fast-acting protein, and High-GI and fast-acting carbs
Vegetarians and Non-Vegetarians: Whey protein shake
Meal 7: Dinner: A combination of protein, fibers, and very few low-GI carbs
What to Eat:
Vegetarians: Avocado, Bean Salad with olive oil dressing
Non-Vegetarians: Broccoli salad, Chicken, with olive oil dressing
Indian Diet Chart For Muscle Gain Non-Veg
For muscle building, you need to eat a calorie surplus meal that provides only 500 calories more than your daily requirements. This is because your body needs fuel for muscle repair, and this fuel is provided by burning calories. At the same time, include lean sources of meat that will repair your muscles and make them dense and strong.
Non-vegetarian foods are abundant in protein, and due to this reason, it makes it easier to build muscles. Chicken breast is one of the best choices in lean protein as 100gm of it provides only 31gm of protein, zero carbs, 3.6gm of fat, and only 165 calories.
Here is a sample generic non-vegetarian Indian Diet for Muscle Gain:
Meal 1: Oatmeal with three whole eggs and five egg whites
Meal2: Cooked chicken breast with whole wheat pasta. prefer olive oil for cooking purpose
Meal 3: One scoop of Whey Protein and three slices of whole wheat bread and peanut butter
Meal 4: One Scoop of Whey protein with watermelon or pineapple
Meal 5: Fish, oats, chicken breast and papaya (4)
Indian Diet Chart For Muscle Gain Veg
For muscle building, it is very important to eat a protein-rich diet. The vegetarian diet contains less protein and more carbs. It is important to understand that carbohydrates are the sole reason for the accumulation of fat in the body. Carb rich food provides more calories to the body that in turn causes weight gain.
It is necessary that vegetarians should design their diet in such a way that it reduces their carbohydrate consumption and increase protein consumption. Plant-based protein powder is a good source of protein for vegetarians. Other than this, you can consume dal, yogurt, cheese, oats, all types of beans, chana, nuts, seeds, etc. to obtain protein. Reduce your carbs intake in the form of rice, potatoes, chapattis, etc.
Here is a sample generic vegetarian Indian Diet for Muscle Gain:
Meal 1: Green tea with apple
Meal 2: One chapati with boiled rajma with onion, tomato, and garlic. add one scoop of whey protein mixed in one glass of plain water
Meal 3: 500 ml milk with one scoop of whey protein with one or two digestive biscuits.
Meal 4: Salad of corns and sprouted moong dal
Meal 5: One scoop of whey protein (after a workout)
Meal 6: Homemade paneer made with low-fat milk. You can also eat a vegetable salad of broccoli, cucumbers, spinach, tomatoes, lettuce, cabbage, etc.
So, the above Indian Diet for Muscle Gain includes protein in almost every meal with a moderate amount of carbs. (5)
Commonly asked questions about Indian Diet For Muscle Gain
What is the best pre and post-workout meal?
Pre-workout: Black coffee, banana, apple, BCAA, etc.
Post-workout: Eggs, turkey, chicken breast, whole what bread with peanut butter, oatmeal with nuts, cottage cheese, protein shake. Aim for a minimum of 30 grams to 40 grams of carbs and 15 grams to 20 grams of protein after every workout session.
How can I develop muscles without much expenditure?
Muscle building involves eating good amounts of protein on a daily basis. Protein powders are one of the convenient sources of protein, but they are quite expensive. However, there are a few cheaper and healthy protein sources to accomplish your fitness goals.
These include beans, paneer, peas, corn, eggs (in wholesale), rice, oats, peanut butter, almond butter, pumpkin and chia seeds. All these affordable protein sources can meet your daily nutritional requirement.
What fruits are good for building muscles?
Carbs are a very important nutrient when you want to build muscles. It provides the body with the necessary energy to build denser muscles. Fruits have naturally occurring sugar named fructose in them that acts as a source of carbohydrates to the body.
To build muscles, you should aim for a higher-calorie diet that comprises of pineapple, bananas, or dried fruits like raisins and dried cranberries. Bananas have a high amount of good carbs and potassium that helps restore the glycogen levels in the body. Glycogen is used to repair damaged muscles. Due to this ability, bananas are a fabulous great post-workout snack.
How can I shed belly fat and gain muscle mass?
Yes, it is possible to get a muscular and toned body. You need to eat a clean and protein-rich diet and incorporate HIIT and strength training in your workout regime. Sleep for seven to eight hours daily and perform breathing exercises and meditation to manage stress.
Is it possible for a vegetarian to build muscles?
Many people think that it is very important to eat meat to build muscles. There is no doubt that lean meat is one of the best sources of protein, but there are several protein-rich substitutes in a vegetarian diet that can meet your daily requirement of this nutrient. These are vegetable oils, cottage cheese, peas, oats, corn, beans, sprouted beans, buckwheat, plant-based protein powders, quinoa, almonds, and a lot of water.
How much time does it take to build dense muscles?
By consistently following the above diet and performing regular strength training workout, you can expect visible muscle growth in eight weeks.
