Top 10 Protein Foods In Indian Cuisine For Muscle Building And Recovery

Within Indian culinary cultures lies a large repository of protein-filled foods that boost muscle building and recovery after a gruelling workout session. A protein-rich diet can be more than just grilled chicken or a sizzling medium-rare steak. Vibrant kitchens in the Indian subcontinent produce dishes full of protein that avoid a post-workout burnout.

Protein is a non-negotiable part of everyday diet. More so when it comes to gym or workout days when the body needs fuel that will boost muscle building and recovery. After a strenuous session of leg work or bicep pumping or even a bout of functional training, muscles are bound to feel sore. What helps in recovery is a protein-rich meal. A large repository of foods filled with protein are part of Indian food cultures. Both vegetarian and non-vegetarian high-quality protein sources enrich this cuisine and fit seamlessly into every day meals. Whatever type of exercise you practice, some of these protein-filled foods deserve a regular presence on your meal plan. For a gym-goer and enthusiastic homecook, these options can be nourishing, nutritious alternatives which prompt muscle repair, building and recovery to get rid of that all too familiar soreness. 

Paneer 

Recommended Dishes: paneer bhurji, paneer tikka, grilled paneer

Paneer or Indian cottage cheese is one among the many sought after protein sources inherent to Indian cuisine. An excellent source, especially for vegetarians, paneer can be treated in a number of different ways to make post-workout or dinner-friendly recipes. Paneer boosts muscle repair, and it digests slowly too, leaving the stomach feeling satiated for a longer time. Sautée paneer in a fry pan or grill it in a convection as a protein-rich meal option. 

Eggs

Recommended Dishes: omelettes, egg bhurji, egg wrap

For non-vegetarians and egg-etarians alike, eggs are an excellent source of first class protein. Whether you consume egg whites or the whole egg, with the yellow yolk, the ingredient itself remains one of the finest ways to up your protein intake. Eggs contain all the essential amino acids required for muscle growth. They can be served in multiple forms, as boiled eggs, scrambles made in an omelette pan, in wraps and salads for building lean muscle.

Dal

Recommended Dishes: dal tadka, lentil soup, plain dal

Another excellent source of protein, and a true treat for vegetarians, dal is not only good for muscle repair but it is also excellent for improving gut health. A simple meal of thick dal cooked in the pressure cooker and roti comprises a full amino acid profile that aids in recovery post a good workout. Moong, masoor, tur and urad dal build the foundations of several Indian cuisines: an easily available protein source for the fellow gym aficionado. 

Chicken

Recommended Dishes: grilled chicken, roasted chicken, lightly spiced curries

Much has already been said by expert dieticians, fitness coaches and nutritionists about the importance of having chicken on the plate. Sourced from a trusted place, good, lean chicken is a truly efficient source of protein that really speeds up muscle growth and repair. Cook chicken in very limited masalas and either grill or roast it while strength training to aid recovery.

Chickpeas

Recommended Dishes: chana chaat, chickpeas salad, chole curry

While chickpeas were for the longest time used only to make chole or as a roasted snack, recent culinary developments have made this ingredient the central protein source in salads, chaats and curries. What’s interesting is that chickpeas also contain generous amounts of fibre, so they boost stomach health while prompting muscle building after a good workout.

Yoghurt Or Curd

Recommended Dishes: smoothies, raita, plain curd

A combination that provides both protein and probiotics, yoghurt or curd is a staple in almost every Indian kitchen. No meal feels complete without a bowlful of curd or a little bit of curd rice, which lends that finished note to the palate. Having curd not only ups your protein intake boosting speedy muscle repair, it also reduces cravings. So, as a regular gym-goer, the simplest way to get rid of those longings for chocolate or cakes is with just a few spoonfuls of curd enjoyed at the end of a good meal.

Fish

Recommended Dishes: grilled fish, steamed fish, fried fish

Salmon, pomfret and hilsa are among some of the most enriching sources of protein within the ambit of seafood. Remember that not all fish are rich in protein, and how fish is consumed greatly influences how much protein fuels the body. So, grill or steam fish, at the most, shallow fry fish fillets for high-quality protein. Fish is also rich in fatty acids that reduce muscle inflammation and tearing.

Tofu And Soy Chunks

Recommended Dishes: soy chunks pulao, tofu stir-fry, tofu curry

Indian cuisine has also started becoming a home for tofu and soya chunks as important core ingredients in the making of curries, pulaos and stir-fried recipes. Both amount to high-protein sources and are good options for vegans. One of the few completely plant-based proteins, having some soy chunks in the form of a sabzi or eating stir-fried tofu with a side of greens can become a nourishing meal after a strenuous workout.

Nuts And Seeds

Recommended Dishes: dry roasted, chutneys, toppings

While nuts and seeds might be secondary sources of protein, they do contain essential fats and minerals which do a splendid job of absorbing all the protein from primary sources. Calorie-dense snacks generally used for muscle recovery, nuts and seeds add supporting protein content to a bowl of fruits and yoghurt or to a milk and rice porridge. 

Milk

Recommended Dishes: plain milk, turmeric latte, smoothies

Think of milk’s presence in Indian cuisine as one of the most wholesome elements in its gastronomical roster. A glass of milk is a complete meal, rich in protein, carbohydrates and fat. In fact, milk contains both, whey which is fast-digesting and casein which is slow-digesting. They come together in a cup of plain milk or in a turmeric and saffron latte as sources for building muscles, soothing soreness and providing post-workout nourishment.