Poonam Joshi in Diet PlansNutrition

Indian Foods For Bodybuilding (Veg & Non-Veg)

Indian Foods For Bodybuilding (Veg & Non-Veg)

Indian Foods For Bodybuilding (Veg)

Sweet Potato

Sweet Potato is a nutritious food since it is low in calories, fat-free and rich in carbohydrates. Sweet potato contains high amount of dietary fibers, niacin, thiamin, vitamin B5, vitamin A, vitamin B6, riboflavin, and carotenoids. The dietary fibers are vital for burning fat, curbing appetite, maintaining the digestive system, and enhancing muscle mass. It contains high potassium and low sodium that plays an important role to maintain electrolyte balance, muscle health, and nerve function during a workout session.

An ideal time to consume sweet potato for bodybuilding is as a pre – workout snack

Sweet Potato Qty	Calories	Fat gm	Protein gm	Carbs gm
100 gm	111	0.1	2	26

Paneer

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Homemade Paneer is one of the tastiest food fo vegans as it improves lean muscle mass. It contains casein protein which promotes a gradual and steady rise in the amino acid levels. Homemade Paneer is loaded with live cultures and healthy bacteria which assist the breakdown and absorption of nutrients in intestine that support muscle gain.

For bodybuilding, consume homemade Paneer as a post-workout snack.

Homemade Paneer Qty	Calories	Fat gm	Protein gm	Carbs gm
100 gm	43	1	4	5

Brown Rice

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Brown rice contains rich amount of vitamins, minerals and fiber. Those who are into bodybuilding should include brown rice in their diet. Brown rice contains complex carbohydrates which ensure a slow release of energy over a long time. Carbohydrates break down into glucose during digestion which provides the maximum energy to drive cell function.

The best time to consume Brown Rice for bodybuilding is as a pre workout Meal.

Brown Rice Qty	Calories	Fat gm	Protein gm	Carbs gm
100 gm	111	0.9	2.6	23

Indian Foods For Bodybuilding (Non-Veg)

Eggs

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Egg is a staple diet for almost every bodybuilder. Boiled eggs are the healthiest food to consume for the purpose of bodybuilding. A boiled egg is a rich source of Folate, Vitamin B5, Vitamin A, Vitamin B12, Vitamin B2, Phosphorus, and Selenium. It also contains Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium and Zinc in traces. Consume only egg whites and discard the yolks as it contains fat building agents.

Egg Qty	Calories	Fat gm	Protein gm	Carbs gm
1 medium size	63	4.2	6	0.3

Chicken Breast

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Chicken breast is the most widely available and affordable sources of protein. As compared to other chicken-parts, Chicken breast contains high amount of protein, low amount of fat and cholesterol. It is the most favourable food of Body Builders as it adds lean muscle to the body. Other than protein, chicken breast also contains niacin, selenium, vitamin B-6, riboflavin and minerals like phosphorous, zinc and potassium.

Chicken breast Qty	Calories	Fat gm	Protein gm	Carbs gm
100 gm	165	3.6	31	0

Meat

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Meat contains large amounts of Creatine, iron, phosphorus and zinc. It also contains Vitamin D and Vitamin B which includes niacin, vitamin B12, thiamine as well as riboflavin. Meat is a great source of lipoic acid, a powerful antioxidant. Meat is very essential in building muscle mass since it contains healthy amino acids.

Meat Qty	Calories	Fat gm	Protein gm	Carbs gm
100 gm	143	3.5	26	0

Next Read: Indian Foods To Reduce Belly Fat »

Poonam Joshi:

View Comments (2)

Bruno Padilha says:

at

Paneer is not vegan, as it's a byproduct of milk. What you could use is Tofu, Tempeh, or any other plant-based protein source.

I see you write many posts with suggestions for vegans, feel free to use content from my vegan site: http://www.veganproteinguide.com/

You're welcome :)
goranduskic says:

at

I agree, paneer is not for vegans. Even wikipedia says it is by definition cheese made out of milk. Perhaps the author meant this as a protein source for vegetarians since they eat cheese. I've noticed that many people mix vegan and vegetarian.

On the other hand, brown rice and sweet potato are both healthy and a good source of protein! As for other trully vegan, not vegetarian sources of protein, there's a nice list here:
http://www.veganproteinguide.com/vegan-sources-of-protein/