When to take Asparagus for body building –
The best time to consume asparagus for body building is in salads, it should be raw or boiled . Eat at least 4-5 times a week during lunch or dinner time.
Oats are rich sources of healthy carbohydrates and dietary fibers which increase the metabolic rate and helps to enhance your performance during a training or workout sessions. Oats have high levels of vitamin E, folic acid, thiamin, biotin, zinc, and iron which increase muscle healing rate after workout.
When to take Oats for body building –
The best time to consume Oats for body building is as a pre workout snack i.e, before workout snack.
Nuts contains rich amounts of protein and healthy fats which make them a good choice for those who want to gain muscles. Nuts such as cashews and almonds are packed with protein, fats, and fibers which help you maintain extra calories even after a long workout. Nuts are one of the few healthy snacks that are easy to carry and can be enjoyed any time and at any place.
When to take Nuts for body building –
The best time to consume Nuts for body building is as a post workout snack i.e, after your workout and early morning with your milk and breakfast.
Quinoa, which contains all the 9 essential amino acids that the body cannot produce on its own, can be considered as a complete food for muscle growth. Hence it is one of the most prominent in the list of Indian Vegetarian Foods for Bodybuilding. It is a rich source of complex carbohydrates and protein which make it a steady supplier of energy during tedious workout sessions. Research has revealed that quinoa promotes the synthesis of IGF-1, which is a growth hormone that is essential for muscle mass growth and strength. It also contains magnesium, calcium, and iron that support regulation of muscle tone. Quinoa are the seeds of a leafy plant, but can be cooked like rice.
When to consume Quinoa for body building –
The best time to take quinoa for body building is as a pre workout snack or for your main meal (breakfast , lunch or dinner).
Beans and legumes form a very important part of Indian Vegetarian Foods for Bodybuilding. Beans improve bowel movement and boost insulin response which impacts muscle growth positively by increasing the body’s ability to absorb nutrients. You may enjoy a wholesome meal by combining beans with brown rice or may enjoy a healthy salad that contains a generous serving of chickpeas.
When to consume Legumes for body building –
The best time to take Legumes for body building is anytime through out the day. As a body Builders diet is dominant is Protein , Legumes are the best vegetarian source of protein , it is advisable to consume variety of legumes through out the day in different forms in all the meals.
Here are the details of protein content of some legumes.
Legumes. Calories Protein
(per 100 gms) (kcal). (gm)
1.Kidney bean 333 7.2
(Rajma)
2.Li bean 115 8
(Sem phali)
3.Chickpeas 164. 9
Garbanzo bean
( Kabuli chana )
4.Black bean. 339 21
( Kali urad )
5.Soy bean. 446. 36
6.Black eyes peas 90. 3
/ Lobiya ( chavali )
7.Lent (yellow / orange. 116. 9
/ green / black)
( Masoor )
8.Dry peas ( green. 118. 8
/ white) ( Matar )
9.Fava beans. 88. 8
( val , ghewda , avarekai )
Tofu is an alternative for high-protein non-vegetarian food items. A rich source of isoflavones and amino acids, tofu is noted for its ability to promote muscle growth. Besides, tofu also promotes fast recovery of sore muscles and tissues after a strenuous workout.
Controversy – Soy and its products have always been in controversy when it comes to body building. Many believe that soy increase the feminine hormones in the body while decreasing the male component testosterone. Without going into details , i would like to conclude to you that, all that you hear is not always true. If you weigh the pros and cons of soy intake by men, you would see that both the sides are equally heavy. The key is to eat in moderation. Specially for vegetarians , where the good protein sources are really limited , soy is one of the best Indian Vegetarian Foods for Bodybuilding.
When to consume Tofu for body building –
The best time to take tofu for body building is as a post workout snack or Post work out meal.
10. Full-fat Cottage Cheese
Seems yummy? Isn’t it? Full-fat cottage cheese or paneer is one of the tastiest options for most vegans. Cottage cheese improves lean muscle mass. It contains casein protein that promotes a slow and steady rise in the level of amino acid in the blood. Cottage is packed with live cultures and healthy bacteria which facilitate the breakdown and absorption of nutrients that support muscle gain.
When to consume Paneer for body building –
The best time to take Paneer for body building is any time of t he day and specially as a post workout snack.
Most people consider protein as the most vital requirement for muscle gain, but the fact remains that a balanced diet that consists of generous servings of leafy greens are crucial to building muscles. Leafy greens, 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.
When to consume Green leafy vegetables for body building –
The best time to take Green leafy vegetables for body building is any time during the day.
Many bodybuilders prefer not to include fruits in their diet due to the high fructose content present in most fruits. However, certain fruits such as bananas, apples, and cantaloupes, are essential for muscle gain. The carbohydrates, minerals, vitamins, and fiber present in these fruits contribute to an increase in lean muscle mass.
When to consume Fruits for body building –
The best time to take fruits for body building is as mid meal snacks.
A muscle building diet should necessarily be a diet that contains seeds. Flax seeds, sunflower seeds, sesame seeds, and chia seeds are rich sources of essential fatty acids, fiber, and protein. The essential fatty acids aid in tissue recovery after workout and reduce inflammation. You may sprinkle these seeds in salads, curries, or smooothies.
When to consume Seeds for body building –
The best time to take seeds for body building is as a pre and post workout snack . These seeds can also be consumed early in the morning on empty stomach or as mid meal snacks.
With rice being the most vital component of an Indian diet, it often becomes difficult for many people to compromise on rice intake. People who are looking to build muscles may consider including brown rice in their diet. Brown rice contains complex carbohydrates that have a slow digestibility rate which works to ensure a slow release of energy over a long time. Carbohydrates break down into glucose during digestion and glucose provides the maximum energy to drive cell function. At least 50- 60 percent of your daily calorie intake should be facilitated through the consumption of complex carbohydrates.
When to consume Brown Rice for body building –
The best time to take Brown Rice for body building is as a pre workout Meal. (For ex. if ypou exercise in the evening at around 4.00 pm , have brown rice for lunch. )
15. Fermented Milk Products
Fermented milk products such as yogurt generate more calories which help you stay energetic during workout. Additionally, such products contain probiotics which aid in digestion and absorption of vital nutrients, thereby providing your muscles more strength to sustain stress.
16. Peanut Butter Sandwich
Peanut butter is an easily available and wonderful solution to supply your body with proteins. It is an easy snack idea and can be combined with different items to meet your body needs for essential amino acids.You can also add some sliced bananas and some honey to your sandwiches.
Besides this, you can mix lentils, peanuts, beans, soy with rice, corn, and wheat in order to get the needed dose of protein for bodybuilding.
When to take Yogurt for body building –
The best time to take Yogurt for body building is as a pre workout snack and mid meal snack.
Note-The previously mentioned rundown of Vegetarian Foods for Bodybuilding is worked under similar lines. Dedication and control make a man. Your eating regimen, regardless of whether vegan or non-veggie lover, might be flawless, yet you may neglect to accomplish your targets on the off chance that you need responsibility and assurance. Seek these Vegetarian Foods after Bodybuilding help you in accomplishing your objective.
Top Vegetarian Foods for Bodybuilding Indian diet is much different from the diets...
Indian diet is much different from the diets suggested by the rest of the world in terms of food choices. The best part about Indian diet is that it is completely vegetarian. Hence, if you want to switch to a 100% vegetarian diet, then there is nothing better than Indian diet plans! The food choices and combinations used in usual bodybuilding diet plans are quite expensive, which most of the Indians are not able to afford in their monthly budget. Hence, we share an easy solution for them. Here, we list a perfect Indian diet plan for muscle gain and bodybuilding, which is not just healthy and nutritious, but also friendly to the pockets and easily fits in your budget.
When to take sweet potato for body building ...
( Kali urad )
/ Lobiya ( chavali )
/ green / black)
( Masoor )
/ white) ( Matar )
( val , ghewda , avarekai )