Muscle building and vegetarian foods don’t go quite hand in hand because protein is the foundation of muscle building and some of the richest sources of protein are non-vegetarian such as lean beef, pork, turkey and fish. So, does that mean vegans and vegetarian don’t stand any chance of building muscles? The answer is ‘Yes they do’.
Consider some of the most powerful and muscular animals like horses, oxen and gorillas; they are all herbivorous. The diet for muscle building should be planned in such a way that there is always a calorie surplus even after calories are burned through exercise and resistance training.
The success of your muscle building efforts does not only depend on protein intake, but also on the consumption of appropriate quantities of other nutrients including vitamins, carbs, healthy fats, and minerals.
Best Vegetarian Foods for Muscle Mass-
- Low Fat Milk and Milk Products: Milk has a unique protein profile with whey protein and casein protein constituting 20 percent and 80 percent of the total protein composition, respectively. Whey protein is specially noted for its quality and digestibility and it is one of the most preferred choices of protein supplementation among the world’s top athletes. So go for that low fat badam milk or even a low fat lassi! Not to forget your favourite paneer delicacies for this one.
- Beans and Legumes: 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. Since Dals are a part of almost every Indian’s diet, this one should be easy to follow, but in the right quantity. 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.
- Leafy Greens: Although, most of us concentrate on proteins for building muscles; vegetables also play an equally important role when it comes to bodybuilding. Leafy green vegetables such as kale, spinach, romaine lettuce along with beet, avocado and squash are rich in calcium, folic acid, vitamins A, B, C, D and E. You have dal- palak or even various other spinach recipes, all a part of the Indian diet. So, get started!