Building muscle strength requires a protein-rich diet and Indian meals offer plenty of healthy, plant-based options. Here's a dietitian-approved list of protein-rich Indian foods that can help you build and maintain muscle strength.
LENTILS (DALS)
Masoor dal and moong dal are derived from lentils, which pack a good amount of plant-based protein. They help to build and repair muscles as well as fibre for proper digestion.
GREEN PEAS (MATAR)
They are low in calories, and high in protein which promotes muscle strength and muscles consume a huge energy. Add them to curries or salads to increase the protein intake.
SOYBEAN
They are considered complete protein sources since they contain all nine essential amino acids. Soybean and soy milk build lean muscle and enjoy the health benefits by including them in your regular diet.
CHICKPEAS (CHANA)
They are rich in protein and fibre, which helps to build muscles as well as keep you fuller for longer. They are a perfect ingredient for serving in curries, salads or snacks.
KIDNEY BEANS (RAJMA)
Low in calories and great for muscle recovery or growth, because of the high protein content found in rajma. You can have them in a rich curry with rice or roti.
STUDY FINDINGS
According to a study by the National Health Information Center (NHIC), plant-based proteins like lentils and soy are highly effective in promoting muscle growth when paired with regular exercise.
EXPERT ADVICE
According to Delhi-based dietitian Shikha Sharma, founder of NutriHealth, 'Incorporating lentils, chickpeas, and soybeans in daily meals provides essential proteins for muscle growth, especially in vegetarian diets.'
Conclusion
Indian meals offer the protein needed to support strong, healthy muscles. Consult a healthcare professional for personalised advice.