When it comes to food, most Indians have vegetarian preferences. Many may think that it is difficult for a vegetarian to bulk up. But, it isn’t tough when you sort out the right kind of food to consume. To help you get familiar with the right kind of vegetarian foods for muscle building, we have a detailed report of the essential nutrients and the sources of food that can help you build the body you wish to have.
Focus on the following list of food sources to build up your muscles:
Spinach: Spinach is a rich source of protein. It also contains calcium and vitamin B and C. Make sure to have hem in your diet list.
Beans: Beans are good sources of fibre, calcium, protein, carbohydrates, manganese and vitamin B. Include these in your diet for healthy muscle building.
For those of you who do not know what this is, Tofu is another variant of paneer. The difference is that it is prepared with soy milk. It contains all the muscle building nutrients such as protein, calcium, iron, manganese and potassium.
When it comes to weight training, you have to ensure that you have a good bone density. Brown rice is rich in carbohydrates, iron, calcium and fibre which serves the purpose of building bone density.
Chapati: Chapatis or rotis are prepared with whole grains which contains fibre and complex carbs. Multigrain rotis contain calcium too. Chapatis are an essential food for Indian bodybuilders and you need to include this in your diet if you haven’t already.
Potatoes: Potassium is a mineral which is essential for muscle building. This makes it a must for fitness enthusiasts to include it in their diet. However, make sure to cut off unnecessary calories by preparing them with the least possible oil.
Yoghurt: Yoghurt is rich in protein, calcium and potassium. It is really healthy when compared to cheese as it is low in sodium.
Paneer: Paneer is a rich source of vitamin A and calcium. It helps in building bone density and improving muscular function.
Pulses are one of the most important sources of protein for vegetarians. There are various kinds of pulses and these are very effective as post-workout foods.
Bananas: Bananas are rich in potassium and are therefore good for your muscles. It makes a good pre and post workout food.
Milk: Milk fulfils our body’s need for nutrients like calcium, protein and vitamin D. It is a very healthy post workout drink and helps in improving your bone density and growth of muscles.
Nuts: Nuts like peanuts, walnuts, cashews and almonds contain good fats which are essential for muscle building.
Coconut Oil: Coconut oil helps in burning fats. Add it to your smoothies or cook food with it to see the results.
Olive oil: It is a good source of antioxidants and boosts our energy levels. It also helps in lowering bad cholesterol levels.