Needless to say achieving that mind blowing physics and maintaining it is no child’s play. Bodybuilders have to consistently follow the proper bodybuilding program or bodybuilding plan with very few or no cheat days at all. Before you get on your bodybuilding journey it is very important to know what you will have to go through in order to get that bulky and ripped physique. So let’s get started.
Someone who wants to get into bodybuilding remember that nutrition can make or break your bodybuilding goals. It is not only important to have sufficient calories on a daily basis for muscle growth or fat loss but consumption of macronutrients like fats, proteins and carbs also plays a major role in the body compositional changes. So, no matter what gym diet plan for muscle gain, bodybuilding food chart, or diet chart for muscle gain you are following, make sure it includes the right micronutrients and macronutrients and make sure to invest in the quality Indian bodybuilding supplements.
Right Foods For Bodybuilding
When considering the best food for bodybuilding, there are two major nutritional factors that are responsible for the rate of fat loss and muscular growth are calories and macronutrients. Thus, foods that influence these two significant factors should be included. Extra calories are required in muscle building. Combining enough calories and resistance training, a bodybuilding workout, will help you have significant muscular growth. If your goal is fat loss then calories are important again.
As already mentioned macronutrients help in changing body composition and it is necessary that the correct ratio of macronutrients are included in your diet. Now the question is what kind of bodybuilding nutrition or bodybuilding food should you be prioritising in your diet plan.
Whole grains such as whole grain breads, brown rice, quinoa, millet, granola, and oats should be included in a bodybuilders diet. Grains are the main source of carbs and gives you good energy levels, improves satiety and it gives main micronutrients that are essential for muscle growth and maintenance.
For muscle gain diet proteins are the most essential nutrient for a bodybuilder. Lean meats provide the body with a good amount of protein that helps in promoting muscle maintenance and muscle growth. Some of the good examples of protein foods for bodybuilding are chicken, lean beef, turkey, salmon pork and cod.
Fruits and Vegetables
Bodybuilders should eat a wide range of fruits and vegetables which ensure that you are consuming enough vitamins and minerals to facilitate recovery and growth.
Nuts and Legumes
Legumes and nuts give you essential micronutrients, healthy fats, and proteins. It is recommended for the bodybuilder to eat a variety of nuts and legumes as it will contribute towards a great muscular physique and overall optimal health.
Foods/ Drinks To Avoid
There are a number of foods that can sabotage your muscular growth. Here is the list of foods that are restricted and should be avoided as much as possible as these foods can interfere with your bodybuilding progress. They can also impact your overall health.
Deep Fried Foods
Deep fried foods can cause inflammation within the body and can negatively impact your health. Avoid consuming foods like onion rings, mozzarella sticks, french fries, samosa, bhature, poori etc.
Processed foods has no nutritional value and are high in calories. Not only processed foods negatively impact your progress, but also eating high volume of processed foods can deteriorate your health. some of the examples of processed foods are white pasta, white bread, baked goods, ice cream, pizza, processed meat, soda and candy.
Alcohol & Sugary Drinks
Alcohol and sugary drinks hamper muscular growth and recovery times. So try to avoid these drinks.
Indian Bodybuilding Diet Plan
Are you looking for the Indian diet for muscle building? Here is a bodybuilding diet plan or Indian bodybuilding diet chart that you can try during both on and off season.
1 medium to large sized fruit and whey protein shake.
1 medium to large sized fruit and whey protein shake
Paneer Bhurji or 3 medium paneer paratha along with yogurt and sprout salad.
Boiled eggs, milk and nuts and oatmeal
Mid-Morning Meal/ Snacks
1 medium bowl roasted chickpeas, small fruit and vegetable salad
Chicken and broccoli with brown rice
Brown rice with mix bean sabji and cauliflower sabji
Brown rice with fish and mixed veggies
Mid-Afternoon/ Pre-workout Meal
Jowar Dalia/ Whole grain toast (spread peanut butter or any nut butter) and baked sweet potatoes.
Protein powder and sweet potato
Dextrose Monohydrate and whey protein shake
1 Dextrose Monohydrate and whey protein shake
White bean salad and avocado with cheese dressing
Broccoli chicken salad with flax oil dressing
Half spoon peanut butter with cottage cheese and whey protein
Half spoon peanut butter with whey protein and cottage cheese Now that you know about the type of Indian vegetarian and non vegetarian foods to include in your diet to gain muscles. So, do try this best diet for bodybuilding and share your experience or if you are following any other bodybuilding indian diet, or indian diet plan for muscle gain, let us know in the comment section below.