Men’s Health
October 20, 2020
• Updated on
26 Jul

Men, Ditch Synthetic Protein and Have these Foods for Strong Abs and Muscles!

So you decided to finally hit the gym, get into a rigorous home workout routine, get fit and you want to flaunt those abs. You're pumped with excitement, you've decided how you want to look, downloaded your favorite fit person’s exercise routine and diet and you’re raring to go.

Your mom’s given you some nuskhas, told you about something that worked for her cousin some years ago. Your fit friends have been gushing to you about the benefits of taking steroids and protein shakes and energy drinks, get slim quick powders, bulk up powder and you’re scouring the net to see where you can get them.

But. Halt!

Have you really thought about these few points?

#1 Will It Suit My Body Type? Is the diet plan and exercise routine you've downloaded really for you? Will it really suit your body type and underlying conditions? Does it match your endurance or your nutrition needs? Take a look at our blog : “How to decide if your diet will really work for you”.

#2 Are the supplements I am taking safe for me? Often when taking inspiration from a friend or a fitness idol, we take supplements, protein powders, steroids that they claim to have taken  or heard from their friends about, without giving too much of a thought to what they might do to our body, It may work for others, (or it may not and they don’t know the havoc these substances may wreak on their bodies in the long term) but it may not work for you.

Steroids :Did you know your body already ,naturally produces steroids hormones ?  Steroid hormones help control metabolism, inflammation, immune functions, salt and water balance, development of sexual characteristics, and the ability to withstand illness and injury.

When men try to lose weight quickly and build huge muscles, they are advised to pump in synthetic steroids or anabolic into their bodies so the metabolism is super charged and your body is stronger against illness or injury.

Nutrition experts pan the use of anabolic steroids because of the harm they do to your body. Sure they increase protein synthesis in  your muscle tissue,  and the androgens present  aid the process while augmenting training intensity.

A greater workload from increased training intensity results in a greater impetus on the  trained muscles indicating that they should adapt by getting stronger and bigger, but this intake means that everything is fast forwarded and there is major pressure on the liver, heart and brain to function at the pace with which the steroid is functioning at.

Your digestive system is set in an overdrive to quickly process the assimilation of food and nutrients in the body. In many cases the side effects of taking steroids is fatal or very damaging to the heart and the gut.

Protein Powders: When you are building a body you’ve always wanted to have in life, your protein intake has to be increased as protein is needed for a healthy functioning immune system, required for your heart, brain, and skin to function properly.

The nutrient is also touted for its ability to help control appetite and enhance muscle growth. Protein supplement  in the form of powders and drinks to make such supplements, protein is extracted from animal or plant-based sources, which range from cow’s milk and eggs to peas, rice, and soy.

However you must remember that protein powder is not classified as a dietary supplement which simply means its quality cannot be regulated as either food or medicine. You can only trust your manufacturer to not be cutting costs on the extraction and production.

Many of these companies do not even test for safety  or efficacy before hitting the shelves.

How does one manage protein intake when one wants to to quickly build the body? First of all, your body needs to adapt at its own pace to new food regimens and exercises.

It is not recommended to alter the speed. Eat a balanced diet to meet all your health goals instead of focusing only on one food group or component for your protein needs.

We have a few high plant based protein dishes lined up for you if you want to get protein the natural way and want to manage the intake throughout the day.

Plant based protein rich dishes to have post high intensity workouts.

  • Moringa Chutney:

One tsp of moringa is known to have double the protein of yogurt as it is a source of BCAA which helps to reduce muscle soreness, better performance, promote muscle recovery and enhances muscle protein synthesis. Add it to your smoothie and enjoy a powerful burst of protein instantly.

  • Quinoa Khichdi

Quinoa, fortified with paneer or soya proteins is a complete protein with all 9 amino acids. Light, high in fibre and full of key nutrients that aid in building your body in a healthy manner, enjoy this khichdi with lots of veggies and moringa chutney for that extra burst of protein during the day.

  • Egg whites, Besan Veg pakoda

Egg white, combined with protein rich chana dal powder & besan pakoda is a great snack to have during the day.

  • Buttermilk

Buttermilk is not only good for your gut and bones, it also has a lot of milk protein that you need when you want to naturally augment your protein intake.

  • Whey Protein Chapati

If you  have to supplement with protein powders, go for those made of whey,  pea or hemp proteins. Add a scoop to your regular whole grain aata for rotis and easily manage your protein macros with it.

  • Rajmah Veg Tikki

Who doesn't love rajma? Packed with so much protein, rajma, combined with other veggies and made into a tikki is a great way to balance palatability and protein intake on a daily basis

  • Nutty Powder + Ashwagandha in A2 milk

Nutty powder made out of good clean fats in walnuts, almonds, cashews and pistas combined with ashwagandha powder in A2 milk is a powerful health drink packed with amino acid proline that helps  in quickly building endurance and muscle in the body.

  • Peanuts Paneer Veg Cutlet

Peanuts are rich in protein and are easy snacking options. Combine them with another protein like paneer and with veggies you have a winning protein recipe to help manage your protein macros every day.

  • Sprouts cheela

Green moong dal is one of the best ways to get plant protein in your body. Sprouted moong dal cheela(recipe here) is a great breakfast and lunch option . Add some paneer in his and you’re sorted post workout.

  • Black Chana Pancake

Kala chana has always been a great protein option for vegetarians. Soak overnight and blend it with garlic ginger, green chillies, ajwain, zeera and onions to make a thick paste for the pancake batter.

*Portion size depends on the timings plus height plus weight plus intensity of the workout.

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Lovneet Batra
Lovneet Batra is a clinical nutritionist with over a decade of experience treating patients and educating people on the benefits of a healthy diet. One of Delhi’s most sought-after nutritionists...
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