Indian Diet to build muscles
As per the best nutritionist in India, maintaining fitter body with muscle strength has become more trending in day today life. People spend lot of money on supplements, workout, diet plans. With regards to all these the most important is gaining muscle in a healthier way. Proper nutritious balanced meal with combination of Physical exercise can help you to build muscle. Our Indian diet is designed in such a way that it consists of a well -balanced meal.
Indian food is mostly known for its diversity. The vast variety of spices, oils, rice grains and foods make Indian meals a wholesome food. Traditional Indian foods are not only known for it tastes but all for its health benefits that comes along with it.
Health benefits of Indian foods:
Indian foods support and improve immunity, brain function, inflammation and several other functions in the human body. Below are some tips that help in muscle building:
Tips for a healthy bodybuilding:
1) Balanced diet:
The key principle when it comes to body building is having a balanced meal. The body uses up energy from the proteins, carbs as well as fats during the metabolism. So, it is very important to gain all nutrients in the right proportion for the body to have a healthy development.
The most important nutrient that forms the base of the Indian food chart is Carbohydrates. About 50 – 55 % of the total calorie intake should be from complex carb foods. As per the best nutritionist in India, after digestion carbs turn into simple glucose which acts as a fuel during workouts. Complex carbs should be choose over simple carbs which helps in building up the energy reservoirs.
- Whole grains, broken wheat, red/ brown rice, oats and barely helps in gaining carb calories.
- Try avoiding simple carbs like sugar, aerated drinks, too much sugar in milkshakes, coffee, tea and refined foods like Maida.
A Greater protein intake aids in bodybuilding. 25 – 30 % of our calories should come from protein in food.
- Eggs, Paneer, milk and milk products, fish and skinless chicken and mutton can be included.
- Legumes can be added in the diet along with milk and paneer. Sprouts, which are rich in protein content, can be munched in your snacking time.
Fats also play a role in order to have a healthy balance diet. About 15- 20 % of the calories that our body needs should come from fats. To avoid underrated performance or sluggishness during workout sessions try excluding high fat foods.
- Oils such as olive oil, combination of sunflower and rice bran oil or other such MUFA and PUFA combination of oils can be included in the diet.
- Healthy nuts, Fish oil, and Avocados also give good fat to the body.
- Egg yolks, cheese, and other poultry items contain healthy fats like polyunsaturated and monounsaturated fats along with saturated fat which helps in a healthy body building.
When it comes to bodybuilding, vitamin is an underrated nutrient. The micronutrients derived from vitamin rich foods are also important in the body building journey.
According to the best nutritionist in India, Vitamin D is one of the vital vitamins that every bodybuilder and athlete should get as it is helpful in strengthening bones, or brain health, protein and hormone synthesis.
Vitamin B, C and E also should be considered when looking for gaining muscle mass as they are all antioxidants and they are very essential to take care of the waste that is generated in the body due to strength training.
- Legumes, pulses, beans, banana, chili, Milk, etc- Vitamin B
- Amla, Lemon, Papaya, oranges, bell pepper, pineapple, cantaloupe, kiwi, tomatoes, asparagus, grapefruit, raspberries and fennel seeds- Vitamin C
- Almonds, peanut, hazelnuts, Wheat germ, flax seeds, sunflower oil, corn oil and canola oil- Vitamin E
6) Increase the water intake:
The most essential part of a bodybuilding diet plan is generous intake of water. The body cells absorb the water and it helps in cooling down of body cells after a vigorous workout. It also improves the stamina and increases the muscle’s capacity to workout. As per the best nutritionist in Bangalore, normal water gives greater benefits to the body when compared to sports drinks. Increased water intake results in increased urination which is of utmost importance during body building as it ensures the elimination of the excess metabolic waste which is produced in the body during body building process.