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When it comes to muscle building, then not many of us think about vegetarian foods. It is high time you got to know that this notion is wrong.
Then, what about the vegetarian hunks out there with toned muscular bodies? Ever thought how they managed to increase their muscle mass?
That is exactly what this article is about. Here, we have listed some of the best vegetarian body-building foods for muscle growth.
Now you can embrace being a vegetarian and show off your muscles effortlessly.
Protein is the foundation of muscle building and non-vegetarian foods are considered as the best sources of protein-rich foods. In this article, we'll let you know of the vegetarian diet chart for bodybuilding, for those strict vegetarians.
The diet for muscle building should be followed in such a way that there is a surplus amount of calories even after the calories are burned through any exercise or workout session.
Vegetarians can get the required nutrients like whole grains, nuts, seeds, fruits and vegetables.
The three most important nutrients for muscle building are protein, carbohydrates and fats. The right combination of these 3 nutrients will give you enough energy to survive through a workout session and also give you that chiseled body which you've always dreamed of.
So, continue reading in order to know more about the top Indian veg diet plan for muscle gain.
These crunchy nuts are packed with protein and this makes them the best body-building foods. Nuts like almonds and cashews are enriched with protein, fats and fibres. This gives you surplus calories even after a heavy workout in the gym.
One cup of almonds contains 30 grams of protein and 71 grams of healthy fats. And cashews contain 150 calories. This is one of the best vegetarian muscle-building foods.
This contains 9 essential amino acids that the body cannot make by itself. Quinoa is also rich in proteins and complex carbohydrates. One cup of cooked quinoa contains 8 grams of protein. This one of the best vegetarian foods for muscle growth.
3. Beans And Legumes:
Beans and legumes, like chickpeas, are known to be rich sources of protein and can be added to any vegetarian body-building diet. A cup of chickpeas contains 40 grams of protein, 121 grams of carbs and 7.7 grams of unsaturated fat.
Seeds like flax seeds, chia seeds, sesame seeds and sunflower seeds are filled with essential fatty acids, protein and fibre. These essential fatty acids help in promoting the recovery of tissues post-workout and also reduce inflammation.
Fruits like bananas, cantaloupes and apples are highly beneficial for muscle building. These fruits are loaded with carbohydrates, fibre, minerals and vitamins that are vital for increasing the lean muscle mass.
Tofu is also a high-quality protein source and is a popular soy product. It is a rich source of isoflavones and amino acids that are known to boost muscle growth. It also contains essential nutrients that are required for body building.
7. Full-Fat Cottage Cheese:
Cottage cheese helps in improving the lean muscle mass. It is also loaded with live cultures and healthy bacteria that aid with the breakdown and absorption of nutrients that are necessary for building a stronger muscle mass.
8. Fermented Dairy Products:
Fermented dairy products like yogurt, buttermilk and kefir contain a maximum amount of calories that can be absorbed by the body through the breakdown of foods. It is considered as a healthy muscle-building food. This is one of the best vegetarian foods for muscle growth.
9. Leafy Greens:
Leafy green vegetables like kale, spinach, romaine lettuce along with beet, avocado and squash are known to be rich in calcium, folic acid, vitamins A, B, C, D and E. Further, the antioxidants present in leafy greens help speed up the muscle and tissue recovery, which is an integral part of bodybuilding.
10. Protein Shakes:
These shakes are rich in carbohydrates and protein. They help in speeding up the results of any muscle-building programme. Protein is an effective pre-workout food that promotes the effective muscle growth and nutrient usage.
This contains high levels of asparagine that promotes the absorption of excessive water and salt in the body. This is useful for bodybuilders who are looking for a rugged appearance.
Oats are a good source of healthy carbohydrates and dietary fibres that help in boosting the metabolic rate and also enhance the performance during the training session. Oats contain high levels of vitamin E, folic acid, thiamine, biotin, zinc and iron that can enhance the muscle-boosting rate after a workout. Oats can be eaten as a pre-workout snack.
13. Brown Rice:
Brown rice contains complex carbohydrates that has a slow digestibility rate. This ensures the slow release of energy over a period of time. About 50%-60% of your daily calorie intake should happen through the consumption of complex carbohydrates. This is considered as the best Indian veg diet plan for muscle gain.
14. Sweet Potato:
Sweet potatoes contain low calorie 'powerhouse' carbohydrates that can keep your energy levels high even after a heavy workout session. They are also a rich source of dietary fibres that are necessary for burning fat, controlling appetite and also to promote muscle gain.
15. Low Fat Milk And Milk Products:
Milk contains about 20% of whey protein and 80% of casein protein. Casein has a slow digestibility rate that balances the whey's digestibility rate. It also gives you strength to survive through your workouts. It can be considered as the best high-protein vegetarian diet for bodybuilding.