Contrary to the popular belief that you need to be a meat consumer to have a muscular body, bodybuilding has nothing to do with your vegetarianism. With this blog, Muscle Fibre India is going to shatter such popular beliefs and recommend a vegetarian bodybuilding diet plan to help you in your muscle-building without having you to switch to a non-vegan diet.
Proteins for Muscle Building
Only 1.5g of protein per kg of your body weight is what you need daily for getting those vein-popping muscles. This requirement can be easily fulfilled by following an apt vegetarian diet. Another misconception is that plant protein sources do not provide you with the essential amino acids. Again, this is wrong! Include the following in your diet to get sufficient amounts of proteins:
Milk and Yogurt
Other than being a source of high-quality protein, milk protein is also rich in 18 amino acids. A cup of milk is enough for your needs. Yogurt has high protein content; 250g of its daily intake provides you with 13g proteins, probiotics, vitamins, and minerals.
If you’re lactose intolerant, you can have:
- Soy- It is high in proteins, vitamins, minerals, and insoluble fiber.
- Lentils- Generally called protein powerhouse, lentils offer proteins, minerals, and fiber.
- When consumed with grains, give you complete proteins.
Ferocious training requires a lot of calorie intake. A little more calories than what your body needs serves vital nutrients to your body for muscle synthesis and reduced fat storage. To attain this, eat 6-7 times a day.
Quality carbohydrates help energize your muscles. Half of your daily calorie needs should come from carbohydrates. Carbohydrates like cereals, fruits, vegetables are packed with vitamins and minerals. Glycogen provided by carbs fires up your muscles during workouts and makes them look fuller and firmer. You can consume carbohydrates in the morning before workout or post-workout to rejuvenate your body.
Eat enough fats
Fats provide you with double the number of calories as proteins and carbohydrates per gram which are essential for building muscles. Other than swelling your thews, fats help reduce lower diet-induced depression and heal exercise-related inflammation. Bodybuilders are recommended to take 1g per kg of their body weight.
No bodybuilding diet plan is complete without whey which is rich in proteins and contains the least quantity of calories. A source of all the vital amino acids, whey protein is a chief dietary supplement to boost your bodybuilding regime. It improves your immunity and liver function, reduces stress and blood pressure. Consume your whey protein daily in the form of Muscle Fibre India Whey Protein, a premium quality dietary supplement and the consumption of which can help you gain maximum results from your workout.
Drink a lot of water
A vegetarian bodybuilding diet plan includes fruits, veggies, and legumes, all of which may result in a high amount of fiber intake. Increased fiber intake can lead to several problems like flatulence, constipation, bloating, and abdominal pain. Drinking a lot of water is one way to counteract such health issues.