If you want to increase your muscles, exercise is essential. But your body also needs an adequate amount of protein because it can’t build muscles from thin air. And that’s where protein-rich foods come in for bodybuilding.
Building muscles and achieving a well-toned body is a dream for many. However, the standard Indian diet often falls short in providing the necessary protein to boost muscle growth.
The first step to address this issue is to consume the right protein-rich foods. This guide will provide a list of meat-based, vegetarian, and high-protein vegetable options for bodybuilding.
But before we dive into these protein sources, let’s understand the significance of protein for muscle development.
Is Protein Important for Bodybuilding?
Protein plays a crucial role in maintaining overall health and vitality. It contains amino acids that serve as the building blocks for muscle tissues.
With sufficient amino acids in your body, obtained from your diet or natural supplements, you can facilitate muscle protein synthesis. Among these amino acids, leucine stands out as a well-researched one, known for boosting protein synthesis and preventing muscle breakdown.
This protein synthesis transforms dietary protein into muscle proteins! But surely, alongside consuming protein-rich foods for bodybuilding, you need a rigorous workout routine as well.
Moreover, adhering to a vegetarian diet with the right plant-based protein sources can be beneficial for muscle growth.
High-Protein Vegetables for Bodybuilding
Here is a list of vegetarian food for muscle gain:
Broccoli with approximately 2.8 grams of protein per cup, broccoli is one of the best high-protein vegetables for bodybuilding. It also provides an abundance of fiber, vitamins, and vitamin C.
Almonds contain about 30.4 grams of protein per cup. They support muscle recovery and enhance muscle protein synthesis while providing essential nutrients for muscle health.
Mung Bean sprouts Mung bean sprouts offer around 2.5 grams of protein per cup and provide a host of nutritional elements that boost performance.
Edamame prepared from immature soybeans, edamame is an excellent plant-based protein source for muscle benefits. It contains roughly 17 grams of protein per cup.
Chickpeas a staple in Indian cuisine, chickpeas are not only a nutritious meal but also a significant plant-based protein source. They contain about 39 grams of protein per cup of cooked chickpeas.
Shatavari offers approximately 2.9 grams of protein per cup when boiled. It’s an excellent diuretic that aids in fluid retention, vital for a lean physique.
Paneer is a rich source of casein protein, ideal for a vegetarian bodybuilder’s diet. A cup of paneer contains 28.9 grams of protein, promoting gut health and muscle benefits.
Greek yogurt serves as a satisfying snack with about 17 grams of protein per cup. It also contains probiotics that improve digestion and nutrient absorption.
Pumpkin seeds make a healthy snack that can replace chips. They offer around 12 grams of protein per cup, along with various health benefits.
Brown rice is one of the highest-quality sources of plant-based protein. There are 5 grams of protein in every cup of cooked brown rice.
Peas form the cornerstone of any bodybuilding diet worldwide. Along with an excellent array of vitamins and minerals, they provide around 9 grams of protein per cup of cooked peas.
Lentils a staple in Indian meals, are also a significant plant-based protein source. Each cup of cooked lentils contains roughly 18 grams of protein.
Soybeans As one of the two complete plant proteins, soybeans are also a critical vegetarian protein source. This makes it one of the best vegetarian protein foods for muscle benefits. A cup of cooked soybeans contains about 28 grams of protein.
High Protein Non-Veg Foods for Bodybuilding
For muscle benefits, here’s a list of non-vegetarian foods:
Crab Regular meals may not include crab for everyone, but it’s rich in calcium, zinc, and protein. 100 grams of cooked crab meat contains 19 grams of protein.
Clams are a tasty shellfish with around 20 grams of protein per 100 grams of cooked clams. They are a great source of zinc, magnesium, iron, and other minerals that support muscle protein synthesis.
Salmon is a premium source of non-vegetarian protein food for bodybuilders, providing ample energy without excessive fat. 100 grams of cooked salmon contains about 24 grams of protein.
Mutton ( Lamb ) is a rich source of essential nutrients and minerals that enhance athletic performance and muscle benefits. 100 grams of cooked lamb contains approximately 25 grams of protein.
Eggs are a staple in the diet of most bodybuilders who aim to increase their muscle mass. In a single cup of boiled eggs, you’ll find approximately 17 grams of protein.
Chicken liver is packed with various vitamins and minerals that aid in athletic performance and muscle benefits. Approximately 100 grams of cooked chicken liver contains 16.9 grams of protein.
Chicken breast is one of the most popular high-protein non-vegetarian foods for bodybuilding. It provides around 23.5 grams of protein per 100 grams, naturally promoting muscle growth.
Shrimp Enjoying shrimp is an excellent way to relish protein. Per 100 grams of cooked shrimp, you get around 24 grams of protein. This non-vegetarian food supports recovery and counters damage from free radicals.
Vegetarian Diet for Muscle Benefits
You can gain significant muscle benefits without consuming any animal-based products. When it comes to vegetarian diets for muscle benefits, you can expect results similar to a meat-based diet. However, it’s essential to ensure you have adequate protein intake and engage in regular workouts.
The difference between vegetarian, non-vegetarian, and vegetarian diets for bodybuilding primarily depends on your preferences. Rest assured that you can achieve desired muscle benefits with any type of diet.
If you’re looking for vegetarian protein sources, you’ll find plenty of overlap with the vegetarian food list. You can also try peanut butter, which contains approximately 4 grams of protein per tablespoon. You should aim for 1.6-2 grams of protein per kilogram of your body weight, and it’s a good idea to diversify your protein sources as not all essential amino acids are present in most vegetarian protein sources.
You can also find vegetarian protein powders on the market, made from ingredients like peas, brown rice, or soybeans. For vegetarian bodybuilders, this could be an excellent option for enhancing natural muscle gains. Consider adding an Ayurvedic muscle protein manufacturer like Herbobuild DS to your diet for better overall results in bodybuilding.
Herbobuild DS: Maximizing Muscle Gains
When it comes to boosting muscle growth, it’s not just about consuming protein-rich foods or natural supplements; it’s about maximizing your body’s protein synthesis within the muscles. That’s where Herbobuild DS comes in.
Herbobuild DS is specially formulated for gym-goers to maximize Muscle Protein Synthesis (MPS). In simple terms, it’s an Ayurvedic muscle supplement that helps your body make the most of the protein powders and protein-rich foods you consume. And if you’re a vegetarian, don’t worry; you can still attain muscle gains with a vegetarian diet, along with the possibility of muscle benefits..
Final Words on the Best Protein Foods for Bodybuilding
When selecting the best protein-rich foods for bodybuilding, it’s not just about looking at the quantity of protein per serving. Quality matters too, as the quality of protein, along with other essential nutrients, is crucial for better health and muscle benefits.
Convenience is also a major factor. After all, not everyone can enjoy a high-protein non-veg meal for bodybuilding. However, if you’re in search of the best protein-rich foods, we recommend:
- For vegetarians, focus on consuming more brown rice, paneer (cottage cheese), and chickpeas.
- For meat-eaters, prioritize foods like chicken breast, eggs, and shrimp.
- Vegetarians can benefit from foods like peas, soybeans, and pumpkin seeds.
So, the best protein-rich foods for bodybuilding are a fantastic way to build strong and steady muscle gains. Additionally, taking Herbobuild DS can enhance your muscle protein synthesis, boosting your potential muscle growth.