Many people who go to gym are such that they are vegetarian, such people do not know what to eat and drink after doing gym.
We have brought a great blog for vegetarian people, veg diet chart for Gym Muscle Gain in hindi In this article you will know what you should eat from morning till night.
We did not use any supplements in this diet plan, if you have supplements then you can use them.
Keeping your goal in mind, you should keep your diet according to your weight.
It is necessary for health for an ordinary person to take as many grams of protein as his weight, for example, if you weigh 55 kg, then you should consume at least 55 grams of protein daily.
And in the same way, whoever goes to the gym, then you should take 2 times more grams of protein than your weight, for example, if your weight is 55kg, then 55 × 2 = 110 grams of protein should be eaten.
(Your weight × 2 = Protein in grams)
If you want to lose weight, then you should reduce calories in the diet, this will help you in weight loss and on the contrary, if you are underweight or you want to increase muscle, then you should increase calories and protein and do not forget to drink a lot of water.
Veg Diet plan/ Chart for Muscle Gain:-
( Meal 1 ) 7-8 am:- Mass gainer shake
(Ingredient/Recipe) :- 1 Banana + 40 g Oats + 1 tsp Peanut Butter + 10-12 Almonds + 1 tsp complain (for flavor) + 350ml Milk (Low Fat) + Spinach Little (Spinach) Mix them all well in a mixer. Grind it and drink it.
With this, you will get 7 grams of protein, 55 grams of carbohydrates, 13 grams of fat.
(Meal 2) 9-10 am:- Breakfast (Breakfast)
(Ingredient/Recipe) :- 4 Bread Slices + 2 tbsp Peanut Butter + 1 Banana + 200ml Milk (Low Fat)
(Meal 3) 12-1 PM:- Lunch
(Ingredient/Recipe) :- 1 cup soya chunks + 1 cup brown rice + 1 cup red kidney beans + 1 cup white gram + 150 grams curd
Make khichdi and eat them well. With this, you will get 41 grams of protein, 70 grams of carbohydrates, 7 grams of fat.
(Meal 4) Before going to the gym
(Ingredient/Recipe) :- Coffee
(Meal 5) 1 hour after coming from the gym
(Ingredient/Recipe) :- 2-3 Bananas + 350ml Milk
This will give you 8 grams of protein, 43 grams of carbohydrates, and 4 grams of fat.
(Meal 6) Night’s intake (Dinner)
(Ingredient/Recipe) :- Paneer vegetable 200-250 grams + 2 chapatis + 150 grams curd + 1 plate salad
This will give you 36 grams of protein, 49 grams of carbohydrates, and 32 grams of fat.
protein-rich vegetarian foods
Banana, Almond, Walnut, Peanut Butter, Milk, Paneer, Soyabean, Groundnut, Mung Dal, Chapati, Roti, Spinach, Curd, Fig, Gram, Gram Dal, Roti, Dryfruits, Green Peas, Buttermilk, Protein Bar, Whey Protein Many types of pulses, you will get a good amount of protein and vitamins in all these things.
By consuming all these things, any vegetarian person can comfortably build a good body by building muscle mass and increasing weight.
But your muscle growth is good, the body will not grow only with a good diet, you have to give rest to your body after doing good exercise.
You have to take good sleep for at least 6-7 hours only then you will see the results.
Along with this, you have to drink 3 to 4 liters of water daily, this will detox your body and also eat fruits and vegetables.