Muscle building diet tips for vegetarians
Chapati: Many skip rotis when they are following a fitness regime, however, rotis are essential for body building. They are made with whole grains, providing us with fibre and complex carbs. If you eat multigrain rotis, you will get calcium as well.
Brown rice: Brown rice are rich in not only carbohydrates but also iron, calcium and fiber. It helps in weight training by helping build bone density.
Yoghurt: Yogurt is a very healthy snack as it is rich in potassium, calcium and protein. The benefits of this dairy product can be compared to those of cheese but yogurt earns a bonus point because it is low in sodium, unlike fermented milk.
Potatoes: Earlier thought to be a diet devil, potatoes are now friends with fitness enthusiasts. They are rich in potassium, a mineral which is good for muscle health. To avoid unnecessary calories, bake it or prepare it with least possible oil.
Paneer: Paneer or cottage cheese is a rich source of calcium and vitamin A. It helps in muscular functions and helps build bone density.
Milk: Milk is a magic potion and a storehouse of many essential nutrients that our body needs, such as calcium, protein and vitamin D. It is a very healthy post workout drink as it will improve your bone density and this can help your muscles to grow.
Bananas: Against the infamous theories about bananas, they are a must for those seeking to lose weight. It will not make you fat and can be your best go-to pre and post workout snack. It is rich in potassium, hence good for your muscles.
Cheese: Yes, you must say yes to cheese. It is way richer in various nutrients that milk itself, such as calcium, potassium, manganese and vitamins A and B. However, people are against cheese because it is high in sodium content. So, keep our cheese intake in check.
Pulses: Pulses are one important source of proteins for vegetarians. Chickpeas, pigeon pea, moong dal, masoor dal, soybeans and many others are very good sources of protein. These are very effective as a post workout meal to bulk up.
Beans: All types of beans are good sources of proteins, carbs, fiber, calcium, potassium, manganese and the vitamin B. So, you must include them in your diet if you want a healthy eating.
Broccoli and spinach: These are very rich in proteins and are a must for anyone who wants to bulk up. Besides proteins, they also contain calcium and vitamins B and C.
Tofu: This one is a variant of paneer. The difference is that this one is made with soy milk. It is rich in protein, calcium, iron, potassium, manganese and helps in muscle building.