24 Nutrition and Muscle-Building Rules for Indian Fitness Enthusiasts

24 Nutrition and Muscle-Building Rules for Indian Fitness Enthusiasts

Building muscle goes beyond just intense workouts; proper nutrition plays a crucial role. Here are 24 essential tips on nutrition and supplementation for Indian fitness enthusiasts, focusing on what you need to do during the other 23 hours of your day.


1. Create a Caloric Surplus:

To gain muscle, consume more calories than you burn. Add a mini-meal of around 300 calories to your daily routine to ensure a caloric surplus, providing your muscles with the necessary materials for growth and recovery.


2. Monitor Progress and Adjust:

Keep track of your progress for two weeks. If you don't see gains in strength or size, add another mini-meal to your day. Gradually increase your daily calories to avoid excessive fat gain.


3. Eat Frequent Meals:

Divide your meals into 5-8 smaller ones throughout the day. Eating more often ensures a continuous supply of nutrients to support muscle growth.


4. Prioritise Protein:

Consume enough protein to aid muscle repair and growth. Aim for at least 1-2 grams of protein per pound of body weight daily.


5. Choose Quality Foods:

Opt for clean, whole foods to provide your body with essential nutrients for performance and recovery. Avoid processed and fast foods.


6. Diversify Protein Sources:

Include a variety of protein-rich foods like dairy, fish, fowl, steak, and eggs in your diet.


7. Measure Protein Intake:

Learn to recognise what 40 grams of protein looks like to ensure you're meeting your protein needs.


8. Prepare Protein-Rich Foods Wisely:

Grill or broil your meats instead of frying to maintain their health benefits.


9. Include Saturated Fats:

Don't fear saturated fats completely; they're important for hormone production. Consume them in moderation.


10. Opt for Liquid Calories:

Shakes made with whey protein isolate are convenient to consume between meals and help maintain a continuous amino acid supply.


11. Limit Sugar and Processed Foods:

Avoid sugar-sweetened drinks and processed foods, as they contribute to excess weight gain.


12. Plan Cheat Meals Wisely:

Allow yourself a cheat meal occasionally to stay motivated, but don't overindulge.


13. Choose Complex Carbs:

Opt for complex carbohydrates like brown rice, whole grains, yams, sweet potatoes, and quinoa for sustained energy and controlled insulin response.


14. Utilise High-Glycemic Carbs Post-Workout:

After your workout, consume high-glycemic carbs like dextrose and glucose to replenish glycogen stores in your muscles.


15. Limit Eating Out:

Prepare meals at home as much as possible to have better control over your food choices and portion sizes.


16. Make Smart Restaurant Choices:

Choose lean protein options and side salads when eating out. Limit desserts and opt for fruit if you crave something sweet.


17. Be Cautious with Fast Food:

In emergency situations, opt for grilled chicken sandwiches without buns or salads to avoid excessive calories and unhealthy fats.


18. Have a Pre-Bed Snack:

Consume a slow-digesting protein like casein before bedtime to fuel your muscles during sleep.


19. Consider Creatine Supplementation:

Creatine monohydrate can enhance strength and size gains, making it a valuable supplement for muscle building.


20. Embrace BCAAs:

Branched-chain amino acids (leucine, isoleucine, and valine) support muscle growth and recovery.


21. Boost Blood Flow with L-Arginine:

L-arginine aids in increasing blood flow to working muscles, enhancing nutrient delivery and waste removal.


22. Never Skip Meals:

Treat missing a meal as seriously as missing a workout. Plan and prepare meals ahead to avoid disruptions to your nutrition.


23. Start Your Day with a Hearty Breakfast:

Consume a high-protein breakfast to kickstart your metabolism and provide nutrients after a night of fasting.


24. Prioritise Sleep:

Ensure adequate restful sleep to promote muscle recovery and growth.


By following these nutrition and supplementation guidelines, Indian fitness enthusiasts can optimise their muscle-building efforts and achieve their fitness goals effectively. Remember to stay committed, plan your meals wisely, and be consistent in your approach for long-term success.

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