The struggle of an Indian skinny guy to gain weight is unreal. Above that, if you are a vegetarian, then it is very hard to put on muscle no matter what you eat and how much you work out. But after reading this article, you will be hopeful as this article talks about the best food for muscle gain to consume.
Ayurveda says if you consume foods with all 6 tastes, your daily micro-nutrient requirement will be met. The 6 tastes are, sweet, sour, salty, bitter, pungent, and astringent. Sweet, salty, and pungent tastes, will be present in the regular food that we consume. You can consume foods like Amla(bitter), lemon(sour), and broccoli(astringent) to meet your daily micro needs.
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5 Best Foods For Muscle Gain
- Fruit Bowl: It is said that only 80% of the food consumed is absorbed by the body. And if your gut is not clean and healthy, then the body absorbs lesser than that. While talking about gaining muscle mass, everyone focuses on consuming a high-protein diet, and most forget to consume enough fibre for the day. Fibre consumption helps in keeping your gut clean by which, the food we consume will be absorbed by the body efficiently. Fibre helps in adding bulk to the bowel. And fruits are the best source of high-quality fibre. You can consume fruits like bananas, apples, guava, citrus fruits, pineapple, etc. you can have different fruits every day.
Muscle gain diet plan
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- Dairy Products: Dairy is a great source of protein and good fat. It is a great way to consume fats in your daily diet. Milk, butter, ghee, curd, yogurt, paneer, etc. Paneer is a great source of protein and good fat. You can consume paneer 2 to 3 times a week. Ghee, butter, and curd daily with your meals at least twice a day. One full glass of Milk with Jaggery is recommended every day before bedtime.
Muscle gain food
- Soya Chunks: Soaked soya is one of the highest sources of protein for vegetarians. Soya contains 50% protein. It is the best way to meet your daily protein needs. You can easily soak a couple of soya chunks and add them to your lunch or dinner meals. But it is not recommended to consume soya in the large amount. It is advised to have up to 30grams of soya every day. Consuming a lot of soya in a long run will cause hormone imbalance. Having up to 30g of soya will help you consume up to 15grams of protein every day.
Best protein food for muscle gain
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- Dryfruits: Dry fruits contain most of the micronutrients. Consuming a variety of dry fruits every day will help you meet most of the micronutrient needs for a day. Dry fruits are rich in protein, good fat, and carbs. A handful of dry fruits will help you consume up to 5grams of proteins. You can have it for an evening snack or just after your morning breakfast. Almonds, walnuts, raisins, Cashews, Anjur, etc. can be consumed in small quantities every day. As dry fruits are hard to digest for our body, it is always advised to soak them for 5 to 6 hours before consuming them. Soaking dry fruits will make them easier to digest.
Carbs food for muscle gain
- Rice & Channa: No matter how much protein and fat you consume, if you are not consuming enough carbs every day, your everyday caloric intake will not be met. Rice is one of the best sources of carbs. Being Indians, rice is our staple food. You can replace rice with rotis if you do not consume rice as a main meal. If you are skeptical about white rice being high GI value, you can replace white rice with brown rice. Brown rice has similar nutritional value as white rice except brown rice has higher GI value and doesn’t cause a spike in blood sugar levels. Having rice as the main food for at least one meal a day is advised. You can also have Channa 2 3 days a week as it contains high proteins.
Best muscle gain foods
Conclusion:
To gain weight, in a day, the no. of calories consumed should be more than the number of calories burnt by the body. So, the basic funda for mass gain is Workout out hard and regularly and stick to a caloric dense diet without cheating. To put on mass, you need to consciously consume high protein, high carb food. And not to forget the micronutrient intake. Along with whole foods, it is best to take some protein supplements which help you reach your daily protein requirements. If you are looking for the best quality protein powder, then get it at Myprotein. Grab the best Myprotein discount code and avail huge discounts at PaisaWapas.