Top 10 Indian Muscle-Building Foods You Should Try Today
Discover the top 10 Indian muscle-building foods that can help you maximise your gains. Learn to prepare your diet plan to gain muscle mass.
Table of Contents
Dietary protein is vital for building and maintaining skeletal muscle [1]. According to one research, it has been confirmed that protein intake is proportional to muscle tissue when accompanied by exercise [2].
The estimated average requirement (EAR) for protein intake for healthy adults in the general population is 0.66 grams per kilogram of body weight.
Meanwhile, the recommended dietary allowance (RDA) is 0.83 grams per kilogram per day [3].
However, for active individuals, such as athletes or those with specific health or dietary needs, it is advisable to consult a dietitian for personalised recommendations.
But is protein alone enough for muscle building and maintenance? The answer is no.
The Indian Council of Medical Research (ICMR) points out that protein cannot be used by the body without carbs and fats in conjunction.
Also, exercise or resistance training is required to utilise protein in the body to build muscles [4].
Hence, it is necessary to have a balanced muscle mass gain diet that includes carbohydrates, healthy fats, and protein. In the following sections, we will describe details of the 10 Indian muscle-building foods for gaining muscles effectively.
Top 10 Indian Muscle-Building Foods
1. Egg
- Eggs are an ideal food for building muscle mass, especially whole eggs [5].
- Whole eggs are especially preferred because they may promote muscle recovery better than egg whites alone. They might also stimulate important pathways that promote muscle growth after exercise. So, whole eggs are among the top muscle-building foods that might give you an edge in building and repairing muscles [6].
Here’s a nutritional breakdown of the commonly consumed boiled poultry eggs [7]:
| Boiled Poultry Eggs | |||
| Nutrient Factor | Whole Eggs | Egg Whites | Egg Yolk |
| Protein | 13.43 g | 12.37 g | 16.13 g |
| Energy | 148 calories | 52.6 calories | 308.3 calories |
| Total Fat | 10.54 g | 0.26 g | 27.46 g |
2. Chicken Breast
Chicken breasts are another example of high protein foods and are considered a staple among bodybuilder foods.
Research showed that its intake elevates lean body mass, especially in individuals who consume it after exercise. Participants also showed notable strength gains in exercises like bench presses and deadlifts.
Thus, it stands out as a key muscle-building food as it could enhance muscle performance [8].
The nutritional value of the 100 g chicken breast is as follows [9]:
| Nutrient Factor | Amount |
| Protein | 21.81 g |
| Energy | 168.26 calories |
| Total Fats | 9 g |
It is important not to neglect the rest of your diet when trying to build your muscles, especially regarding fibre intake.
Aashirvaad’s ‘My Meal Plan‘ test helps you assess your fibre intake. By providing personalised meal plans that align with the recommended fibre intake, this tool ensures you receive complete nutrition essential for optimal health and digestion.
3. Paneer
- Due to its nutritional value, paneer is a preferred muscle-building food in Indian cuisine.
- It includes protein, healthy fats, and essential amino acids that may support muscle building [10] [11].
- Paneer is offered in a range of fat quantities; therefore, make sure that you get the most appropriate one for your diet plan.
The nutritional content provided by 100 g of paneer can be expressed as follows [12]:
| Nutrient Factor | Amount |
| Protein | 18.86 g |
| Energy | 258 calories |
| Total Fats | 14.78 g |
4. Tofu
The integration of tofu in one’s diet plan to gain muscle mass has health advantages and thus can suffice as vegan muscle-building food.
It is prepared from soy milk, which has a high value of protein that might enhance muscle mass development and well-being. Some studies have shown that soy protein may help manage fat and gain lean muscle simultaneously [13].
Tofu also provides enough calcium for proper muscle movements and bone health [14].
Here’s a nutritional breakdown of the 100 g tofu [15]:
| Nutrient Factor | Amount |
| Protein | 8.08 g |
| Energy | 76 calories |
| Total Fats | 4.78 g |
5. Ashwagandha [16]
- Ashwagandha is a renowned herb in Ayurveda that may support muscle growth and strength.
- To analyse this, one study was conducted on healthy young men who were involved in exercises like resistance training. It found that those who took ashwagandha experienced more improvements in muscle strength and size compared to those who didn’t.
- However, it’s important to consult a healthcare provider before you start any new supplement to ensure it’s suitable for your individual health needs.
6. Peanuts
Peanuts are one of the best sources of muscle-building food that offer almost all 20 amino acids, inclusive of arginine, which is central to muscle functioning and metabolism [19]. The amino acid profiles may vary among different varieties of peanuts.
Also, the protein digestibility for peanut protein is around 0.70, indicating it is a good-quality protein source [20].
Here’s a nutritional breakdown of the 100 g peanuts [22]:
| Nutrient Factor | Amount |
| Protein | 24.4 g |
| Energy | 587 calories |
| Total Fats | 49.7 g |
7. Chickpeas
Chickpeas have a higher nutrient density. They are major suppliers of carbohydrates, micronutrients, and healthy fats. Their protein provides a balanced amino acid composition with high bioavailability [23].
Additionally, chickpeas contain beneficial fatty acids, like linoleic acid, which may support physiological functions and muscle health [24].
The basic nutritional profile of the wholesome muscle-building food chickpeas (whole Bengal gram, Cicer arietinum) is as follows [25]:
| Nutrient Factor | Amount |
| Protein | 18.77 g |
| Energy | 287 calories |
| Total Fats | 5.11 g |
Consequently, it is possible that the inclusion of chickpeas in the diet or other foods containing chickpeas, such as hummus, may enhance the diet quality index through the supply of plant protein and fibre.
This may contribute to muscle gain while offering benefits such as enhanced weight management and protection from other health conditions [26].
Ideally, your digestive health should be in its best state to be able to derive all these health benefits. Aashirvaad Digestive Quotient has developed a quick quiz, which is a 2-minute test to check your digestive score out of 100.
The reason why you need to know more about your body, especially the digestive system, is because it determines how better your body will be at absorbing all the nutrients from the healthy foods you take.
8. Lentils
Lentils consist of protein and essential amino acids [27], which are used in the synthesis of muscles.
Their adaptability and nutritious value make them preferred in any diet plan to gain muscle mass.
Combining lentils with other whole grains may create a balanced amino acid profile for optimal benefits. Also, have a look at the nutritional breakdown of the 100 g lentil dal [28]:
| Nutrient Factor | Amount |
| Protein | 24.35 g |
| Energy | 322.41 calories |
| Total Fats | 0.75 g |
Just as lentils could be a good muscle-building food, they are also rich in prebiotic compounds. Among 23 pulses, they have the highest percentage of insoluble dietary fibres [29].
It means that they may boost your gut health, which is necessary for the body to perform at its best. By promoting digestive health, lentils might contribute to maintaining a balanced and healthy diet.
Complementing one nutritious food like lentils with another may enhance our nutritional intake and health benefits.
Thus, you may opt for Aashirvaad Multi Millets Mix Aata for your everyday meals, as it is a great way through which you may supplement your diet with multiple nutrients.
This blend features five wholesome millet grains: jowar, bajra, ragi, navane, and quinoa, each packed with proteins, vitamins, and dietary fibre. Therefore, by adding this mix aata to your dishes, you might be able to get all these nutrients while boosting your digestion and overall wellness.
9. Fish
Muscle development may be affected by omega-3 fatty acids, proteins, and vitamin D present in fish. All these compounds have protective and anti-inflammatory effects on skeletal muscle [30].
A study showed that eating fish at least two times a week enhanced middle-aged and elderly people’s skeletal muscle mass and strength. This suggests that regular fish intake might be good for maintaining and preserving skeletal and muscle health [31].
You have the option to choose from different varieties, as India is blessed with an abundance of fresh and seawater fish. Some commonly consumed fish are Rohu, Sardine, and Tuna. This is their nutritional composition [32]:
| Nutrient Factor | Sardine (Sardinella longiceps) | Tuna (Euthynnus affinis) | Rohu (Labeo rohita) |
| Protein | 17.91 g | 24.50 g | 19.71 g |
| Energy | 152.24 calories | 112.33 calories | 102.3 calories |
| Total Fats | 8.99 g | 1.44 g | 2.39 g |
Consulting a nutritionist is valuable as it will help determine the most effective way to get optimal nutrition. You can talk to them to plan the diet that fits your objectives.
10. Oats
- Oats are well known for being a rich source of carbohydrates, dietary soluble fibre, proteins, lipids, vitamins, minerals and phenolic compounds [33].
- Furthermore, oat bioactive peptides may alleviate exercise-induced fatigue by enhancing muscle strength, thus popularising oats as a muscle-gainer food [35].
The nutritional value of 100 g oats (rolled oats) is as follows [36]:
| Nutrient Factor | Amount |
| Protein | 12.5 g |
| Energy | 375 calories |
| Total Fats | 7.5 g |
Conclusion
For optimal outcomes, a muscle mass gain diet that includes carbohydrates, proteins, and healthy fats should be combined with exercise regimes.
To ensure long-term health and sustainable muscle growth, prioritise whole, homemade bodybuilder foods over supplements.
Maintaining muscle mass is just as meaningful as building it because it contributes to [37]:
- Strong bones.
- Good joint health.
- Better heart health.
- Enhanced insulin sensitivity.
Further, sufficient sleep is necessary for strength recovery, and the time taken to get the results will differ from one individual to another.
FAQs
1. Which foods build muscle faster?
In particular, foods rich in protein, like legumes, lean meats, fish, eggs, dairy products and nuts, are thought to lead to more rapid muscle gain. These foods provide the essential amino acids, healthy fats, carbohydrates, and fibres for muscle repair and growth.
2. How to gain muscle fast?
To build muscle fast, incorporate strength training with a high-protein balanced diet. Aim for regular strength training sessions while ensuring your meals include high-protein foods and adequate calories to support muscle growth [38]. Other than that, get enough rest and try to train each muscle two to three times per week.
