A veg diet plan for muscle gain involves strategically including plant-based protein sources, vital nutrients, and proper meal timing to help muscle development. It is a misconception that only animal products are necessary for building muscle, but numerous studies has showed the efficacy of a well-planned vegetarian or vegan meal plan for muscle gain. By incorporating protein-rich foods like legumes, tofu, tempeh, quinoa, and plant-based protein rich foods, vegetarians can fulfill their protein requirements for muscle synthesis. Indian veg diet plan for muscle gain PDF.Â
A veg diet Plan for Muscle Gain often includes various fruits, vegetables, and whole grains that supply essential vitamins, minerals, and antioxidants that look after the overall health and well-being. There are examples of many successful bodybuilders and athletes who follows a vegetarian or vegan meal plan for muscle gain further challenging the notion that animal products are solely essential for muscle growth. In this blog we have presented an Indian veg diet plan for muscle gain.
An Indian Veg Diet Plan for Muscle Gain
Muscle-gaining facts:
- Your body can build up to 227 grams of muscles every week for which you need to consume extra 250 – 500 calories every day. Take help from dietician to decide your requirements.
- To build muscles it is necessary to consume proteins before, during, and after the workout. It advised to consume proteins 15 – 20 minutes before a workout and within 1 hour post-workout.
- In your gym routine include thrice a week cardio workout and thrice a week resistance and weight training.
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Calories required for Muscle gain
The best method to understand your calorie intake is to measure the calories you consume over a few days to weeks. Keep track on your weight during those days when you are recording your calorie intake. The dietician will decide your calorie requirements based on your weight and calorie intake. You need to update the calorie intake once every month according to the muscle gain. This is always required Indian Veg diet plan for muscle gain PDF.Â
Vegetarian Food Products for Muscle Gain
Milk and its products
Milk and its products contain whey and casein that is important for bodybuilding. Whey supplies easily digestible protein whereas casein provides calcium for the body. You can also add paneer in your diet as it is also a good source of muscle building because of its protein composition. Yogurt, cottage cheese, low-fat milk, and cheese are other milk products that you may include in your gym diet.
Beans and legumes
The protein-carbohydrate composition in pulses is perfect for muscle growth. Pulses are a rich source of vitamins and minerals which are vital for body functions. Sprouts are a good source of proteins, vitamin C, B complex vitamins, and minerals which is essential for muscle growth.
Soybean
Soybean is a good source of protein, vitamin K, iron, and phosphorus. Iron has a big role in blood circulation in the muscles whereas phosphorus provides muscle integrity.
Seeds and nuts
Seeds and nuts are rich in calorie, high in good-quality fat, and also provide proteins and carbohydrates. You can add almonds, walnuts, Brazil nuts, sunflower seeds, pumpkin seeds, chia seeds, and flax seeds in your diet plan for muscle gain.
Cereals and Millets
Cereals and millets supply the carbohydrate needed for protein utilization in the body. Complex carbohydrate also helps to reduce fat and muscle gain. Including whole wheat flour, millet, multigrain bread, sugar-free cereals, crackers, oatmeal, quinoa, and rice in your regular diet can be beneficial.
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Fruits and vegetables
Fruits and vegetables are rich sources of vitamins, minerals, and antioxidants. Fruits and vegetables can provide the carbohydrate and fiber vital for muscle gain and fat loss respectively. One must eat fruits like oranges, apples, bananas, grapes, pears, peaches, watermelons, and berries. Add starchy vegetables like sweet potato and the potato in your diet for muscle gain. Also add green vegetables that provide vital nutrients for bodily functions.
Oils
We also need fat in our body to store fat-soluble vitamins and for specific bodily functions. Eating groundnut, rice bran, canola, olive oil, flaxseed oil, and avocado oil can be beneficial for muscle gain.
Foods to Avoid for Muscle Gain
- Alcohol: Excessive alcohol consumption can lead to fat gain and muscle loss. It also leads to body deficiency in many important vitamins and minerals.
- Refined sugars: Refined sugars don’t possess any nutritional value; it will only increase fat mass. Avoid consuming sugary pry like candy, cookies, ice cream, cake and sweetened beverages, aerated drinks, or sports drinks.
- Fatty foods: Excessive consumption of fat in a regular diet can cause inflammation in the body and interferes with muscle gain. Avoid deep-fried food items, creamy gravies, buttery foods, creamy sauces, and desserts for better health.
Tips for Muscle Gain and Toning
- Do not skip breakfast as it provides immediate energy and prevents overeating in the next meal.
- Eat every 3 hours for a constant supply of energy and proteins. Try to eat high-protein snacks for muscle gain.
- To fulfil protein needs and for muscle gain, you need to include proteins in each meal. The protein-to-carbohydrate ratio has to be 1:4 in almost every meal.
- One must eat carbohydrates post-workout as it will help in the formation of glycogen for muscle gain.
- Sleep at least 8 hours a day
The Indian Veg diet plan for muscle gain PDF
- Pre-Workout:
- Banana or apple for quick energy
- A handful of nuts to keep you energisedÂ
- Breakfast:
- Paneer (cottage cheese) or tofu scramble as they are rich sources of proteinÂ
- For complex carbohydrates eat whole grain toast or oats
- Fresh fruits to intake vitamins and minerals
- Afternoon Snacks:
- Small bowl of Greek yoghurt with berries or a protein smoothie
- For more protein sprouts or boiled chickpeas
- Lunch:
- Lentil or chickpea curry for protein
- Brown rice or quinoa for complex carbohydratesÂ
- Mixed vegetables for fibre-dense nutrients
- Evening Pre-Workout:
- A protein bar or a banana
- To keep yourself hydrated drink plenty of water or coconut water
- Dinner:
- Grilled tofu or legume-based curry for protein
- A bowl of steamed vegetables or salad for essential nutrients.
This customized Indian veg diet plan for muscle gain pdf will help you to achieve your goal of maintaining a toned body.Â
