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Regarding diet while muscle building
Hello..!!!
I recently joined gym and it was all good but than..my friends made me realize that I am having pain because lack of protein intake..
I want to connect with dietician who can help me generate a diet with lots of protein and calories intake...I want it as I am too busy with work that I mostly skips meals so I thought a dietician can help me to build a diet plan which doesn't take much time and I can go with anywhere...
Thank you...!!!
Answers (9)
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Protein plays an essential role in building muscle strength and overall functioning of the body.
- Along with exercise, right nutrition matters as well for overall better health.
- Avoid starting your workouts with an empty stomach, you can consume dates, nuts or a bowl of fruit for better energy throughout your routine.
- Post workout fuel plays an important role in muscle recovery, you can have protein based food options including sattu water, greek yogurt, sprouts or egg whites (if consumed).
- For daily meals, try to include at least one source of protein in all major meals (breakfast, lunch and dinner).
- For breakfast you can consume egg / dal / paneer based preparations or mixed sprouts,
- For lunch and dinner you can have options including dals, sautéed paneer / soya chunks salad, sprouts, pulses or legumes as one pot meal / rolls and wrap preparations
- Dal / Chilla batter can be prepared and stored over the week.
- Do make sure you have water intake of at least 2.5 to 3 litres in a day and sleep duration of minimum 7 to 8 hours for better recovery.
Next Steps
Do consult me for a detailed diet plan customised to your health goals.
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Hello.. Once you know your body constitution.. it's easy to handle the body system.. connect for more
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The diet focus on :
Muscle gain + strength + recovery + stamina
Basic nutrition target
Protein: 1.2 -1.6 gm / kg body weight
Carbs : Moderate-high
Fats : healthy fats
Water : 2.5 -3.5 /day
Add pre workout
Banana + black coffee
Post workout:
Whey protein
OR
4-5 boiled eggs (2 whole + 3 white)
OR
Paneer (100 gm )
1banana or dates m
Helps - muscle recovery & growth
Best Protein Source
Eggs, dal , fish , chicken, soy chunks, dal chana
Avoid
Skipping meals
Only protein, no carbs
Junk food
Over supplements
Supplements
Whey protein ( as your convenience)
Creatine monohydrate ( after 1-2 months )
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Sure you can include a pre and post workout snack to have an effective workout or else you may loose muscle ..include protein rich snacks daily also if you need more help plz do connect on one on one consultation…
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Buzz me on ansusnutrimom
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Please connect over the consultation to help you to better
With detailed diet chart
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Hello,
Actually protein will be suggested as per guidelines and amount of requirements
Lets connect via practo for a consultation call, will discuss in detail and plan a boosting protein diet and balancing the nutrients
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You can consult me through the app I‘ll guide you properly
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Ms. Trupti Padhi
Dietitian/Nutritionist
17 yrs exp
Bhubaneswar
Good morning pls connect through practo app.
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Ms. Swarn Shikha Sharma
Dietitian/Nutritionist
19 yrs exp
Delhi
Hi. A good diet plan is not just adding protein in the diet. Better is to go for detailed constitution analysis first ( vata/pitta/kapha) and on that basis choose a healthy diet plan.
Likewise you might have seen people who eats a lot but still tend to be very slim and skinny on the contrary there are people who eat less but tend to put on weight and suffer with different medical disorders.
The scientific values ( fat mass/ visceral fat/muscle mass/water retention) and constitution generally define the exact need of the body.
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better is to go for the complete analysis and go accordingly. Adding protein rich meal without any analysis will not help you
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