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What protein diet should I take for body building?

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Dietitian & Nutritionist
Practicing since : 2004
Answered : 228 Questions
Hi Doctor,

I am doing weight training ( medium weights ) and please suggest the best protein powder that i can use to build muscle and also suggest some diet to cut down by belly fat and fat around waist. i am a non vegetarian.
Posted Tue, 7 May 2013 in Weight
Answered by Meenakshi Attrey 2 hours later

Thanks for posting the query.

With the increased physical activity, you would need some additional calories to let the dietary protein work for the muscle building. This is called as the protein sparing action, of the carbohydrates. Therefore, cutting down the carbohydrates totally or reducing it considerably would seize protein do its intended function of muscle building. Make sure that you include enough carbohydrates in your diet. Choose from the foods XXXXXXX in insoluble fibers like whole grains, green leafy vegetables, and whole-wheat pasta. Include the protein XXXXXXX foods for muscle building.

Foods like egg white, lean portions meat, dried fruits and nuts, legumes like rajmah, channa, soybean and its products like tofu etc. are very good sources of protein. Make sure that you include plenty of low fat dairy products as well. These would not only provide protein but are good sources of calcium. Include sprouts, natural peanut butter, sugar free yogurt, boiled channa and soy chaat and soaked dry fruits in the daily diet.

Continue with the protein supplement that you are currently using. Make sure that you take these as per the printed instructions.
If looking for a change then you may also try Resource High Protein (nestle), Protinex and B- protein

Ensure that your body is sufficiently hydrated to make for the water losses through sweat and perspiration while exercising.

Include a lot of raw fruits and vegetables in your daily diet, foods like XXXXXXX berries of all kinds, spinach, broccoli, cauliflower, Peas, tomato, cucumber, carrot and green tea are very effective in controlling the increase in body’s fat.

For cutting down the fat around the abdominal area, include exercises that are especially designed for that area, like crunches, V up and sit up. Do not lie down immediately after the meals. Take lighter dinner and make it a habit to drink lukewarm water after the meals. Foods that help in reducing belly fat include pears, XXXXXXX cider vinegar, yogurt, unsalted popcorn, green tea, black coffee (sugarless) and black beans. Use less salt.

Be persistent with the diet to help you activity regime to be successful.

Hope this helps you.

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