Vegetarian Diet for Body Building (Muscle gain) in India

Vegetarian Diet for  Body Building (Muscle gain) in India

Vegetarian people, who are trying to gain muscle during their bodybuilding process often have questions - What should I eat? and When should I eat?

I have struggled so much to answer these questions. I have not found the perfect answer yet but here are some of my findings from various sources -

Pre-workout meal (30min before): 

This meal gives you energy for your workout. This meal should be high in carbohydrates. Eat one or two things in one meal. The portion should be small

1 Sweet potato - carbohydrate

2 Potato - carbohydrate (This can be taken with Curd)

3 Banana - carbohydrate

4 Multigrain bread with peanut butter

5 Dates

You can also have some fruits like -

1 Apple

2 Grapes

3 Watermelon

Post Workout meal (Within 30min after a workout): 

This is the most important meal of the day because this is very essential for recovering muscles that were broken during the workout. This meal should be high in proteins.

1. Protein Shake

2. Paneer - Approx 100 gms

3. Almond (approx 10 to 15) - high protein(25gm per 100gm), copper

4. Sprouted moong daal - protein (24gm per 100gm)

Breakfast: 1 Peanut butter with Brown bread/ Multigrain Bread 2 Oats - protein (6gm/bowl) , Fe, Zn -faster recovery. 3 Typical Indian Breakfast- Poha, Upma, Namkin Daliya, Idali, etc 4. Any fruit Milkshake or Juice.

Lunch:

Typical Indian lunch - 1 bowl daal, 1 bowl vegetable curry, 1 bowl curd, 1 or 2 Roti, 1 bowl salad

1 or 2 fruits between lunch and evening snacks.

Evening snacks: 

1 bowl sprouts.

Dinner

Typical Indian Dinner - 1 bowl daal, 1 bowl vegetable curry, 1 bowl curd, 1 Roti, 1 bowl salad

Before sleep, you can have 1 glass of milk.