Rotis: Rotis are one of the best food's for bodybuilding. Rotis are made from wholegrains that are complex carbohydrates and supply us with energy and fibre . Some households mix different wholegrains to get the benefits of calcium and other minerals.
Potatoes: Potatoes that are prepared with less oil or baked provide us with carbohydrates without the unnecessary calories. Potatoes also contain potassium, which prevents muscle cramps.
Brown rice: It is a rich source of complex carbohydrates that energises us during weight training. Brown rice also contains iron, calcium and fibre that are necessary for building bones and cell growth.
Bananas: This fruit is not fattening and the best vegetarian 'snack' for building muscles. Bananas are also a rich source of potassium, which is good for sore muscles.
Paneer: Is a great post workout snack. So consume paneer as this will help in the recovery of muscles and promote muscle growth. Paneer also contains calcium and vitamin A. Calcium also helps to strengthen the bones, which are essential for bodybuilding.
Milk: Drink a tall glass of milk after your workout. It is a good source of protein, calcium and vitamin D. Milk also improves digestive problems and strengthens the bones.
Cheese: Fermented milk is far richer in vitamins and minerals. Cheese in general contains calcium, potassium, vitamin A and B and manganese, making it a perfect post workout snack. But cheese also contains sodium, which is unhealthy in large portions.
Yoghurt: It is similar to cheese, but the nutrition value is different. Yoghurt is rich in protein, potassium, vitamin B and calcium and contains less sodium compared to cheese.
Pulses: Dal, chickpeas, soybeans, pigeon pea, moong and masoor are good sources of protein. These pulses are also easily available in the Indian kitchen and are quick to prepare. Consume pulses as a post workout snack for muscle building.
Muscle building with Fats
Nuts: Walnuts, cashews, peanuts, almonds and pistachios, are also good for muscle building. They also contain carbohydrates, protein and fibre in varying amounts.
Coconut oil: This oil helps burn fats, so it is a great oil to cook with.
Olive oil: It is monounsaturated oil that lowers bad cholesterol or LDL.
Muscle building with Protein
Beans: There are several types of beans and they roughly provide carbohydrates, proteins, potassium, fibre, calcium, vitamin B and manganese.
Tofu: Tofu is a by-product of soybean and it has high levels of calcium and iron. But this muscle building ingredient also contains potassium, protein and manganese.
Broccoli and spinach: This vegetable is a superfoods with several health benefits. It contains protein, calcium, vitamin c and vitamin B.
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About Dt. Vaishali Gaur
After her Graduation in Nutrition and Post Graduation in Dietetics and Public Health Nutrition from the prestigious Lady Irwin College, She worked in Max Balaji Hospital , Pushpanjali Hospital and Guru Teg Bahadur Hospital.
For Inquiries please contact : info.vaishaligaur@gmail.com
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