When it comes to bodybuilding, providing a specific amount of nutrition and proteins is one of the most important yet challenging things to do. Bodybuilding is one of the most expensive and disciplined sports. Many ordinary people can’t compete in it without consistency, discipline, and hard work. It is not just about hard work, discipline, and consistency, it is also about the perfect diet; the right amount of proteins, carbs, rest, and genetics. Most people stop bodybuilding due to costly diets and lack of time management. 

If you are just a beginner or regular at the gym, you may add these affordable and organic diets to your list, which will help you to gain muscle mass faster. You must also know about what to avoid and what to consume. Avoiding junk food, greasy foods, sugary goods, and refined wheat flour (maida) products can mostly help you in maintaining your body physique and gaining lean muscles. We have selected some of the most economical and nutritious components of diet that are easily available in the Nepali market, and offer you the right amount of nutrients and proteins so that you won’t need to rely on costly supplements and vitamins. 

Here are some nutrient-dense and muscle-building foods to help you obtain enough protein and calories without emptying your wallet. 

Eggs

Eggs give both protein and fat in high quantities. It provides 7 grams of high-quality protein and 5 grams of fat. This is the muscle-building food that can be easily found in the Nepali market with an affordable price of Rs 460 per crate. If you are really serious about building your muscles, then it might be one of the best options. The yolk includes nutritious mono- and polyunsaturated fats, half of the egg’s protein, and a variety of vital amino acids and vitamins not found in the white part. 

Mixed Saatu

If you are really confused about having an affordable organic diet for gym, I believe Mixed Saatu is one of the best options on my list. Mixed Saatu is a rich source of energy, and is also an excellent source of fiber, carbohydrates, protein, calcium, magnesium, and other nutrients. It is created by combining various roasted and grinded grains such as wheat, barley, maize, rice, gram, various pulses, and nuts and cereals. This diet is ideal for vegetarians. It can be consumed with honey and lukewarm water an hour or 45 minutes before going to the gym. It costs Rs 120 for half a kilogram.

Peanuts & Peanuts Butter

While trying to build muscle on a budget, peanuts are readily available in Nepal, which provides 6 grams of protein and 16 grams of monounsaturated fat. Having peanuts in the pre-and post-workout meals is one of the best ways to build your muscles and strength. Peanuts cost Rs 110 for half a kilo, while peanut butter costs Rs 750 per kg, which is enough for a month or more.

Bananas

Among every fruit, banana is one of my favourite fruits, and one of the most popular components of diet among bodybuilders. A single banana contains around 30 grams of carbohydrates and potassium, both of which are essential for muscle building and digestion. You can easily find a banana on the market for around Rs 120 a dozen. You can also combine a banana, peanuts, and mixed Saatu with a little amount of honey and water, and blend it.

Oats

Oats are an excellent source of carbohydrates and fibers. One cup of oats has over 50 grams of carbohydrates and 6 grams of fiber. Plus, it is affordable and easily available. One kilogram of oats costs roughly Rs 400 in the market, and is simple to carry and ready to consume with milk, warm water, or as it is; however you may like.

Others

Similarly, milk, potatoes, tofu, sweet potatoes, cauliflower, broccoli, chicken breast, yogurt, dried fruits, moong ko daal, chana, cereal, legumes, etc. are protein-rich foods that are readily available in the Nepali markets at reasonable prices.

As a result, bodybuilding is more than just eating protein heavy diets; it’s also about consistency, diligence, and discipline. Not only that, but eating these diets in sufficient quantity and at the right time can also show a quick result in your body mass and growth, including increased strength and stamina.

Written By: Utsav Pun

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