Indian Muscle Gain Diet Plan for Women

Your diet plan should be the most important factor that you get right if you want to build muscle or add mass to your body.

Indian Muscle Gain Diet Plan for Women
If you want to build muscle or add mass to your body, your diet should be the most important factor to get right

Your diet plan should be the most important factor that you get right if you want to build muscle or add mass to your body.

Carbohydrates from fruits, whole grains, and vegetables were the most abundant macronutrient in a muscle gain diet plan at all phases.

According to the same study, protein from white meat, dairy, nuts, and seafood was found to be the second most abundant macronutrient in a muscle-building diet.

The muscle-building diet plan will differ from person to person, depending on biological gender, size, and goals.

Calories

You can work out as much as you want, but if your diet isn't optimized for muscle building, you won't see results. Diet plan for muscle building, some issues to address. To do so, you must first concentrate on your nutrient intake and diet plan, or how many times you eat throughout the day.

Calories and macronutrients are two major nutritional factors that influence the rate of fat loss and muscle growth regarding the best food for bodybuilding. Foods that influence these two important factors should thus be included. Muscle building necessitates the consumption of additional calories. Calories are important again if you want to lose fat.

The Best Muscle Gain Foods

Carbohydrates

A diet plan must include whole grains such as whole-grain bread, brown rice, quinoa, millet, granola, and oats. Grains are the main source of carbs and also provide good energy levels, improve satiety, and important micronutrients for muscle growth and maintenance.

Grains are the main source of carbs and also provide good energy levels (Image courtesy - iStock photo)

Proteins

Proteins are found in the cells and tissue in the human body, including our muscles. To maintain balance, the proteins we eat can be used to replace broken-down proteins.

A study discovered that to increase muscle mass in conjunction with physical activity, people who lift weights regularly or train for a running or cycling event should consume 1.2-1.7 grams of protein per kilogram of body weight per day.

The proteins we eat can be used to replace broken-down proteins (Image courtesy - iStock photo)

Vitamin and Fiber

Vitamins and fibers are two often overlooked pairs that work their magic in the background. Fibers are non-digestible carbohydrates found in the body. They can be classified into two groups.

Soluble fiber dissolves in water and can be broken down by good bacteria in the gut.

Water does not dissolve insoluble fiber.

Fibers are nondigestible carbohydrates found in the body (Image courtesy - iStock photo)

Fats

Eating healthy fats is extremely important for absorbing vitamins and producing energy and hormones required for muscle growth. An Indian diet plan for muscle gain will contain a lot of fat, which may need to be monitored.

Healthy fats is extremely important for absorbing vitamins and producing energy and hormones required for muscle growth (Image courtesy - iStock photo)

Foods to avoid in muscle gain

A variety of foods can be detrimental to muscular growth. As a bodybuilder aiming to improve aesthetics, limiting or avoiding these foods as much as possible is critical because they can stymie progress. These foods can not only interfere with muscle growth, but they can also have an effect on overall health.

Alcohol

Although alcohol isn't technically a food, it has been shown in several studies to inhibit muscular growth and recovery times. As a result, drink in moderation and be mindful of the negative impact alcohol may have on muscle gain.

Alcohol has a negative impact on muscle gain (Image courtesy - iStock photo)

Deep Fried and Processed Foods

These are processed foods that are often high in calories and low in nutritional value. Not only can processed foods hinder bodybuilding progress, but eating too many of them can be harmful to one's health.

Processed foods include baked goods, white bread, white pasta, processed meats, ice cream, pizza, soda, and candy.

Deep-fried foods cause inflammation in the body and have a negative impact on health.

Pizza (Image courtesy - iStock photo)

What foods should you avoid if you want to gain muscle?

Avoid high-fat, processed, buttery, and deep-fried foods.

Should I consume whey protein to gain muscle?

Whey protein is an exceptionally healthy way to add more protein to your diet. It is a high-quality protein source that is easily absorbed and utilized by the human body.

Whey protein powder (Image courtesy - iStock photo)

Here is a sample nutrition plan for muscle gain:

MEAL TYPE

MENU

Early-morning

1 glass of milk + soaked almonds

Breakfast

1 bowl of oats porridge

Mid-morning

1 cup yogurt + soaked walnuts

Lunch

2 whole wheat roti + mixed vegetable curry + dal or pulses or paneer

Evening

1 glass of protein shake

Mid-evening

1 medium-sized fruit (avoid chikoo, mango, custard apple, and banana)

Dinner

1 bowl rice + mixed vegetable curry + dal or pulses or paneer

SUMMARY

Muscle gain requires a significant amount of commitment in terms of both training and nutrition. Those who can maintain consistency in their training and nutrition will make the most progress.

To maximize the rate of change, bodybuilders must consume a variety of nutrient-dense foods to satisfy their calorie and macronutrient requirements.

Jayti Shah is a Clinical Nutritionist with a master's degree in Clinical Nutrition and Dietetics. She is a member of the Indian Dietetic Association (IDA). Over the last 9 years, she has helped 400 clients in their clinical and weight loss journeys. She works with SocialBoat as a nutrition consultant.

At SocialBoat, we offer you custom diet plans and guided workouts to help you achieve your goals in a 360-degree approach. Our gamified experience ensures that you don’t find workouts boring and we reward you for being consistent with your efforts.

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