One of the first things that you must do while trying to build muscle is to eat a healthy Indian bodybuilding diet. It is important to ensure that the nutritional profile of your bodybuilding diet comprises lean protein, complex carbs, and healthy fats in order to maintain your fitness levels.
Building muscles requires you to consume a lot of protein, and nutritional supplements like protein powders are the fastest way to meet these requirements.
However if you are finding it difficult to supplement your everyday diet with whey isolates or other protein powders, try to source your protein and other essential nutrients from whole foods.
It is not only cheaper but also healthier for you. Combining these foods with simple in-home exercises can go a long way in keeping you fit and healthy.
Here are some foods that you must have in your daily diet in order to have the perfect combination of nutrients that aid bodybuilding :
1. Protein: Protein is perhaps the most important nutrient required by your body in order to develop some muscle mass. A good measure to consume protein would be to include nearly two grams of protein per every kilogram of your bodyweight.
It is also a good idea to source this protein from natural whole foods that have a low calorie, low carb, and low-fat content.
A few good sources of protein include cooked chicken breast with the skin on, legumes, lentils, beans, and cottage cheese.
2. Carbs: Carbohydrates are essential for your body as they are responsible for fuelling your daily activities and regulating your energy levels. Bodybuilders are advised to consume excess calories in the initial stages of bulking so that they can get more carbs to fuel their workout routines.
A single gram of carbohydrate has the equivalent of four calories. Nearly half your nutritional intake must consist of carbs in order for your body to keep up with the strenuous activity. Some good sources of carbs include potatoes, fresh fruits, and whole grains.
3. Fats: Fats have a special role to play in your body, especially if you are a bodybuilder. The body stores fats so that they can be later utilized to produce energy.
Consumption of fats is also necessary to boost the metabolism of Vitamins E, D, A, and K. Male bodybuilders are advised to consume more fats as it helps in maintaining their testosterone levels and maintaining muscle density.
This is applicable to all ectomorph mesomorph and endomorph body types. However, it is important for you to stay away from foods that contain processed, saturated, and trans fats in them as they can cause several chronic illnesses in the long run.
Instead, choose unsaturated and unprocessed sources of fats to include in your diets, such as nuts, avocados, and olives.
4. Vitamins: Vitamins are essential nutrients that are required by your body for the proper functioning of several essential organs.
Nutrients like Vitamin D, Vitamin C, and Vitamin A are a good way to boost your mental health, aid hormone secretion, and improve the synthesis of proteins in your body.
A good way to include Vitamins in your diet would be to consume whole foods such as fresh fruits and vegetables.
5. Fiber: Fiber has a major role to play in bodybuilding as it carries out essential functions such as reducing your body’s bad cholesterol, regulating glucose levels, and preventing constipation. Consumption of fiber has also been proven effective for body shape weight loss as well.
Eat at Home
Dining out will not be an option when on a budget. You’re on a mission to save money, lose fat, and gain muscle. What will be a priority is learning how to purchase nutrient-dense foods and how to cook them. Cooking skills will become your fitness success.
You will appreciate the control of knowing what you’re eating to achieve a lean and healthy body. Maintain a frugal personality when it comes to food purchases in order to find the best deals on healthy foods.
Buy Affordable, Nutrient-Dense Food
using organic foods is not always possible on a tight budget. Doing the best you can while watching your spending is what matters. Build your grocery list around inexpensive, but nutritious options.
- Frozen or canned vegetables and fruits: Cheaper than fresh but still an excellent source of essential nutrients; may go on sale; less risk of spoiling (look for low- or no-sodium options)
- Fresh produce in season: Whatever is currently in season in your area will be less expensive than fruits and vegetables imported from afar
- Eggs and low-fat dairy: Good sources of fat and easily assimilated protein and fat, less expensive than meat
- All-natural peanut butter: Another non-animal source of protein and fat; available in-store brands and on sale; cheapest type of nut butter.
- Canned tuna (chunk light tuna in water): Excellent source of protein at a lower price than fresh fish
Prep Foods at Home
Chicken is often less expensive when you purchase it whole and cut it up at home. Buying chicken breasts on the bone with skin intact can also be a cost-saving. De-boning and skinning the chicken can happen as part of your meal prep.
The same applies to lean red meats: Buy a larger cut on sale and trim the fat off at home. Purchase lean meats with a low price per pound. Buy in bulk, cut into portions, and freeze.
Dairy items like low-fat milk, cottage cheese, and yogurt can be purchased in a large container, which is usually cheaper than individual portions.
Buy in Bulk
Buying nutrient-dense food in bulk is a great way to save. You’ll get more for your money when you give up some convenience. Look for:
- Dried beans, and brown or white rice, have a long shelf life
- Oats, which are inexpensive, easy to cook, and can be topped with fruits or mixed with peanut butter or egg whites for a power meal
- Sweet potatoes and white potatoes are excellent cheap sources of fiber, antioxidants, and healthy carbohydrates
Finally, here is a low-budget affordable diet plan that you can follow on your bodybuilding journey.
- 3 to 4 slices of whole wheat bread toast with peanut butter
- 3 egg whites + 1 full egg omelet
- 1 scoop of whey protein, along with a few almonds or walnuts.
- 1 fresh fruit of your choice
- 2 to 3 multigrain biscuits
- 2 whole wheat chapatis
- 150 grams of skinless chicken breast/fish
- 1 bowl of mixed vegetables
- Sprouts salad with a few nuts of your choice.
- 1 fruit
- 1 cup of low-fat yogurt
- 1 small fish or 100 grams of skinless/ lean chicken
- A cup of stir-fried veggies with baked potato
- 2 whole wheat chapatis
- 1 cup of skimmed milk with nuts