Have you been trying to get ripped lately but fail to find enough protein sources in your Indian diet? Then this Indian High-Protein Diet Plan For Muscle Building is just the right thing you have been looking for.
Getting ripped and muscular body with your regular Indian meal might sound like a difficult idea. The Indian meal is never known to be too dense in protein as it is predominantly made of grains, lentils, and vegetables with some amount of dairy. The concern of every body builder to find Indian high-protein diet plan for muscle building is stemmed out of this reality only. But, how genuine this concern is?
Is our regular Indian diet unable to provide you with enough amount of protein required to build muscles or some alterations can make it a perfect muscle building protein rich diet? Do you need to add protein supplements to your diet consequently for better results? Let’s try to find answers to all these questions further.
How Much Protein Does Your Body Require?
Before we move on to anything, the first and foremost thing that we need to identify is the amount of protein your body needs to building muscles?
Protein is important, we all know that. It is perhaps the most important food required for building and maintaining muscles. Protein synthesis that takes place in your body is responsible for giving you perky muscles. In addition to this, protein is required to provide enough power to your body so that it can repair muscle tissues from daily wear and tear after a workout. Your daily dose of protein leads to speedy recovery and increased strength in the body. A bodybuilder needs two to three grams of protein per kg of their body weight daily to ensure all the above-mentioned activities are taking place as required.
But, getting that much of protein from your regular Indian diet is not important, which leads to a protein dilemma for many. Food remains your primary source of protein unless you decide to include supplements. But, not all food proteins are created equal and are categorized by their completeness and bio-availability. The amount of protein absorbed by your body is the final output that matters. If your body is not able to break down the protein and absorb then, it will be as good as not eating it at all.
Undoubtedly, the animal protein is more beneficial and complete as compared to the plant protein. It contains all the essential amino acids that your body is unable to make like phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine. However, your body can use only a fraction plant protein available, for example, beef contains only about 20% of usable protein, which might not meet your protein requirement alone.
Another important factor that one must consider while evaluating the protein is the quality of amino acids making up that protein. The body needs to break down the protein from all the amino acids it is consuming which will then be utilized to make the body’s protein. Your body’s ability to absorb protein greatly depends on the quality, quantity, and type of amino acids you are consuming. Thus, any protein that lacks amino acids is not worth taking.
BCAAs present in any form of the protein is another important factor in determining protein quality. The branched structure of BCAAs includes leucine, isoleucine, and valine. All three of these are important for bodybuilders as they get oxidized in the muscle and provide extra energy for the workout. The high amount of BCAA in protein means it has higher bio-availability and foods like chicken and eggs are the powerful sources of both these nutrients.
Digestibility of protein can be another important concern as many find digesting proteins difficult, especially the one available in red meat. However, the problem is more common with elders because as you age your stomach starts producing less amount of acid and when your stomach does not have sufficient amount of acid, then you will not be able to digest protein to build muscles or burn fat.
Some people are even allergic to protein especially the one coming from soy or egg. So, it’s better you check your allergies before including a protein source in your diet.
Indian Protein Diet Plan For Muscle Building
If you are looking for a nutritionist approved Indian high-protein diet plan for muscle building, then we have provided a sample one for reference. You can make alterations to the same for each day by replacing some of the food items with other same protein content items as per your taste and preference.
Start your day with a scoop of whey protein in either milk or water. This will give you required a boost to your muscles so that they will be regenerated from the night slump.
Your breakfast should be a complete meal as it is the first thing that you eat before starting your day. Begin it with a glass of low-fat milk as it is a great source of casein protein. You can add oats to your milk for some healthy carbohydrates and fiber to boost the metabolic rate of your body. High metabolic rate promotes enhanced performance for a strenuous workout session. Oats also contain a high amount of Vitamin A, folic acid, zinc, biotin, iron, and thiamine, which are all helpful in boosting muscle healing.
Four whole eggs, either boiled or plain omelet without oil should make to your breakfast for your daily dose of BCAA’s, which are essential for muscle development. Having a fruit is crucial, and in muscle building case, a banana is excellent. It is an excellent source of dietary fiber that promotes fat burning process while maintaining gut health and suppressing appetite.
BCAA or a Whey protein supplement in a smoothie or milk form for the necessary protein boost before a workout.
Must Read – Pre Workout Food – Facts and Meal Timing
For lunch prepare a fresh green veggie salad either in a raw or boiled form. Do not add any fattening dressing to it. It is advisable to eat veggies at least 4 to 5 times in a week for their folate, chromium, vitamins and fiber content. The high level of amino acids present in some vegetables can help your body absorb excessive salt and water from the body.
Add apportion of chicken or meat in boiled or roasted form to maintain your protein intake. Cup of broccoli/cauliflower/pulses, a large chunk of paneer, 1 cup rice and one chapati will make an ideal protein rich lunch.
One scoop of your favorite whey protein with a glass of milk, you can add nuts like walnuts and almonds to it for a protein boost.
Dinner should be light with a cup of boiled pulses, a small portion of chicken, and a bowl of fresh cut fruits.
A glass of low-fat milk with casein protein to keep your muscles in an anabolic state during the night hours.
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Indian Diet For Muscle Building – What To eat?
Indian diet is all about cereals, legumes, and dairy, which are a mixture of carbohydrates, fats and a limited amount of protein.
An average Indian bodybuilder needs to get 40 percent of his daily calories from protein only. It means, he must include various food combinations in his diet to maintain protein intake.
Here is a brief snapshot of how much protein the main components of Indian diet contain so that you can decide what you wish to include in your meal plan.
Grains And Beans
A large number of grains and beans that we include in our daily diet are a complete source of protein, but they lack in amino acids ratio which is essential for muscle building.
It means, even if you have grains and beans in proper combinations you may lack the amount of protein and amino acids needed for bodybuilding. Also, you will have to eat them in greater quantity as compared to animal protein to obtain the equivalent protein value.
Grains and beans are considered a good source for sedentary people who need a low amount of protein, which is not adequate for a bodybuilder.
For muscle building, you need more of concentrated sources of protein that must have a good mix of branch amino acids which grains and beans alone may not be able to provide.
Legumes mostly lack in essential amino acids and contain a different amount of protein depending on which legume you are eating. For example, red, yellow, brown, black and green have over 17gm of protein per cup but varies in quality. One cup of whole boiled lentils contains around 18gms of protein whereas one cup of boiled ‘rajma’ contains around 15gms of protein.
Rice is an Indian diet staple and contains a minimal amount of protein in it which is only 5 to 7 percent. However, you can combine rice with yellow pea to make a protein booster combo. Rice protein contains a rich amount of sulphuric amino acids called cysteine and methionine whereas it has a very low amount of lysine which lends a negative impact to its bio-availability.
On the other hand, pea protein contains a good amount of lysine with lower quantities of methionine and cysteine. Thus, making a combination of these two can offer a whole protein and amino acids ratio.
A cup of fresh green peas contains about 7gms of protein, so adding the same to your diet is worth as it is low in carbs as well.
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Those who cannot take animal protein, mostly rely on soy protein as it is the richest source of plant based proteins. 1 cup of boiled soybeans contains around 29 grams of protein. However, the downside of soybeans is that including them in your diet in large quantities may damage your liver.
Your favorite cup of low-fat milk comes packed with the goodness of 8grams of protein and only 10grams of fat. The biological value of low-fat milk is about 80 to 90 with a net protein utilization of 81. Do you need any more reasons to have that glass of low-fat milk daily? However, bodybuilders are often suggested to take normal milk with enough amount of fat to cash on its insulin neutral properties.
The protein present in milk is called casein which is roughly 80 percent of the total protein rest 20 percent is whey. Casein is a slow digesting protein that takes 5 to 7 hours to get digested completely.
Every time you take casein your amino acid levels in your blood stream start rising slowly thus keeping the same elevated for a longer period. This slow increase mechanism of casein allows you to work hard for a longer period.
The muscle building powers bestowed upon cottage cheese come primarily from casein and its good bacteria. The bacteria present in cottage cheese helps in breaking down and absorption of the nutrients you consume for your daily protein intake.
If we see on the nutritional level, Indian is a mixed bag of all kinds of nutrients in varying quantities. Casein is a good dairy protein, but some adults find it difficult to digest milk properly. A good amount of Vitamin A is also needed to ensure proper digestion of all the protein you are taking.
Your cereals, legumes, beans, and vegetables are a good source of protein and amino acids, but the quantity of different branched amino acids is often low in these products thus hampering their bioavailability.
But, there is animal protein as well which one can include in their diet. It contains protein as well as all the essential amino acids which lack in plant protein. Here are some common animal protein options for Indian diet.
The plus side with meat is that it is the whole and complete source of protein as well as essential amino acids. Also, it is not known for any allergic tendencies. But, people often find absorbing animal protein difficult and only 20% of the total protein is usable. Also, it is low on natural nutrients and vitamins and contains a lot of calories combined with unsaturated fats. All these components make it hard to digest animal protein from meat.
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Must Read – Top 10 Reasons to Include Protein in your diet
A three ounce serving of chicken can provide you close to 27grams of protein during a single meal and will include only 2 to 3 grams of fat, which is considered essential for muscle building.
Fish is a good source of protein with five grams in every three-ounce serving, But the best part about eating fish is it is a powerhouse of Omega 3 fatty acids and is extremely low in carbs and saturated fats.
Eggs remain an unavoidable part of every high protein diet because of their ideal protein ratio. One medium sized egg contains roughly 6.2 grams of protein, which means eating two whole medium sized eggs for breakfast who have already consumed about 13 grams of protein for the day. But some people are allergic to eggs, so you better check your health condition before binging on an egg diet.
Note: studies have shown that eating more protein than the amount required by your body can lead to weight gain, diabetes, and even cancer in some cases. Additionally, both animal and plant foods are contaminated with pesticides and antibiotics to make them look fresh. So do not fall for the trap and try to buy organic as much as possible.
Importance of Protein Supplementation
If you are a vegetarian and cannot eat any animal protein in any form, then it will become impossible for you to get protein through your Indian diet only. In such a scenario, over the counter protein supplementations should be your obvious choice. Though they won’t be able to replace the goodness of the real food, they will be good enough to give you your quota of protein every day.
Whey supplement is the most recommended protein supplementation option for muscle building. It is far better than your milk based protein supplements, egg proteins or even soy proteins and it comes with a very high biological value. Additionally, the whey protein supplements available in the market are a rich source of branch chain amino acids which are quickly absorbed by the body.
Adding a good amount of protein to your daily diet is important to promote weight loss and muscle gain. But overeating of it can have some adverse effects on your health. So, make sure you ask your trainer your daily protein requirement according to your body weight.
Finding out about your daily protein need will help in planning your Indian high-protein diet for muscle building smartly for better results.