For a regular guy like myself, I often search for a diet plan which is both pocket-friendly and effective for muscle gain. Then again, I prefer having Indian food as the ingredients are easily available anywhere and it is also easy to cook at home.
Thus, after doing some research and scratching my head over it, today I bring to you an Indian diet plan for muscle gain for men that I have come up with through my own experience and in consultation with fitness experts.
Make sure that you read the full article as further I have broken the diet into the two main categories of eaters on the basis of their preferences which can be either vegetarian or non-vegetarian.
Importance Of An Indian Diet Plan For Muscle Gain
While looking around for diet plans for muscle gain, I came across a lot of western diets which made me feel overwhelmed due to the lack of Indian diet plans online. The diets in western countries are different than ours and at times, it is not easy to find all their ingredients easily in the market making it a mess to follow on a regular basis.
For a good workout, our body needs more energy and that comes from carbohydrates and protein. Therefore you should eat a balanced meal to get all the essential nutrients. Our Indian food is packed with all these essential nutrients that can help you gain muscle while keeping you nourished throughout the day.
In order to follow a regular routine, you need an Indian diet plan for muscle gain which is packed with protein and carbs that is convenient, easily available in the market or kitchen, and pocket-friendly so that you can be consistent with it.
Guidelines For Effective Inclusion of Different Nutrient Groups
While working out is necessary, you need proper nutrients to supplement that energy loss. See yourself like an engine. If you need the engine to work properly then you need to provide it with the extra fuel that it needs.
Just like that, you need to replace that energy loss with fuel that will help you replenish your energy levels and build your broken muscles. This fuel comes in the form of different nutrients which we will discuss in brief below.
Proteins
In the human body, proteins are a part of every cell and tissue, including our muscles. The proteins that we eat in our diet can be used to replace broken-down proteins in order to maintain balance.
In a study it was found that to increase muscle mass in combination with physical activity, it is recommended that the person that lifts weights regularly or is training for a running or cycling event eat a range of 1.2-1.7 grams of protein per kilogram of body weight per day.
Carbohydrates
Carbohydrates, or carbs, are sugar molecules. Along with protein and fats, carbohydrates are one of the three main nutrients found in foods and drinks.
Your body breaks down carbohydrates into glucose. Glucose, or blood sugar, is the main source of energy for your body’s cells, tissues, and organs. Glucose can be used immediately or stored in the liver and muscles for later use.
Fats
Eating healthy fats is important for absorbing essential vitamins and producing energy and hormones necessary for muscle growth. An Indian diet plan for muscle gain will include lots of fat that may need to be regulated.
Vitamin & Fibers
Vitamin and fibers are two pairs that get often neglected but they work their magic in the background. Fibers are non-digestible carbohydrates that are found in your body. They can be split into two groups.
- Soluble fiber: Dissolves in water and can be metabolized by the “good” bacteria in the gut
- Insoluble fiber: Does not dissolve in water
Vitamins play an important role in muscle growth and recovery. They act on a cellular level and contribute to functions like the reduction of oxidative stress, the formation of collagen, and membrane repair. They also help in increasing muscle mass and providing structural strength.
Protein-Rich Food To Include In Your Indian Diet Plan
Protein is the building block of muscle as it helps in the formation of muscles that get broken down when you work out.
While you can get supplements to fulfill the need of your daily requirement of protein If you are looking for a more natural way here are some of the protein-rich food that you can include in your diet.
Now that we have seen the importance of an Indian diet plan for muscle gain, let us have a look at the two main variants of it which are the ‘vegetarian Indian diet plan for muscle gain’ and ‘non-vegetarian Indian diet plan for muscle gain’.
Vegetarian Indian Diet Plan For Muscle Gain
A pure vegetarian may choose to follow a strictly vegetarian diet due to religious reasons or simply due to their preferences. If you are one of them, you primarily need to focus on protein intake. But due to our culture, the food we consume is rich in carbohydrates and low in protein.
Vegetarians often lose out on the proteins derived from protein-rich non-veg foods like eggs and chicken, Thus, you should replace them with vegetarian alternatives that you will see further in this topic.
Thus in order to follow a vegetarian diet plan for muscle gain, you need to eat food that is rich in protein such as dal, nuts, oats, soya beans, and rajma.
| Meal 1 (Pre workout) | 50g Oats+100g Paneer+ Multivitamin |
| Meal 2 (Post workout) | 1 Scoop Whey Protein After 20 minutes: 150g Paneer+200g Rice |
| Meal 3 | 100g Paneer+200g Rice |
| Meal 4 | Fruit Salad + 10 Almond |
| Meal 5 | 150g Paneer+ 200g Rice |
A big shout-out to my friend and nutrition expert, Prashant Raghuvanshi, who shared this diet plan with me.
While a diet is necessary, you don’t always have to stick with one routine. You can try a variety of foods that are rich in protein while also keeping a tab on the amount of protein you’re consuming according to your daily needs.
Non-Vegetarian Indian Diet Plan For Muscle Gain
A non-vegetarian may not need to look out for protein-rich sources because there is already an ample amount of nutrients in non-veg food items. They can relish a variety of food that can give them a good amount of lean protein.
For example, 100gm of chicken contains around 31gm of protein and 0 carbohydrates, and 3.6gm of fat which too all under only 165 calories.
Also, check out our previous article where Instagram influencer and fitness freak Azeem Khan shared his version of the non-veg diet.
| Meal 1 | 50g Oats+3 Egg Whites+2 Whole Eggs+ Multi-Vitamin |
| Meal 2 | 1 scoop Whey protein + 100g Chicken + 100g Rice |
| Meal 3 | 100g Chicken+ 200g Rice |
| Meal 4 | 6 Egg Whites + 5 Almond |
| Meal 5 | 100g Chicken + 200g Rice + 1 fish oil |
Before you begin it and get on with it, I feel it is my obligation to tell you that while following an Indian diet plan for muscle gain is effective, one should never stick to the same routine. You should always try different combinations of foods so that you do not get bored of the routine and eventually lose interest in the diet plan.
FAQs About Indian Diet Plan For Muscle Gain
Should I take whey protein to build muscle?
Whey protein is an exceptionally healthy way to add more protein to your diet. It’s a quality protein source that is absorbed and utilized efficiently by the human body.
Does Roti help in muscle gain?
While Roti is not directly affecting muscle gain they are made with whole grains, providing us with fiber and complex carbs.
What foods to avoid when trying to gain muscle?
High-fat foods, processed foods, buttery foods, and heavy sauces or creams must be avoided.
Which dal is richest in protein?
Moong dal is said to be the most enriched in protein, as compared to other dals.
Conclusion
While there are a lot of things when it comes to searching for an Indian diet plan for muscle gain this brief plan will help you in starting your journey to being fit and fine and you will learn a lot in the process just like I did.
When it comes to being on the lookout for a perfect diet plan there is no golden recipe so my advice to you is to keep on trying different diet plans and see what helps you in getting toned.
If you’re working odd hours and need to manage your routine check out the Related article: How To Manage Your Workout Routine While Working Odd Hours.