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High protein ideas for Body builders

Bonny Shah

Bonny Shah
05 March 2020

This article is authored by Bonny Shah. Bonny is a Registered Dietitian and a Certified Diabetes Educator.

We know that protein is essential for bodybuilding, but have you ever wondered about the actual role it plays in our body?

Metabolism comprises of two types of chemical reactions within the body - anabolism and catabolism. Anabolism is the synthesis of new compounds required by the cells and catabolism is the breakdown of molecules to make energy. Both these processes are essential for the proper functioning of the body. However, the key to building muscle mass is to ensure that your rate of anabolism exceeds that of your catabolism.

This is where protein comes in. In the period immediately following protein consumption, there is a spike in blood amino acid levels observed for a short period. This enhances anabolism and brings about the synthesis of muscle tissue. Training also brings about similar anabolic activity. When we combine training with pre or post-workout protein intake, we maximise our potential gains. Thus, it makes sense to start the day with a protein-rich meal.

Which Dal Is High in Protein?

Moong and masoor dal are excellent sources of plant-based protein with 22.5g and 24.3g per 100g respectively. Arhar dal, urad dal and chana dal are also good options. Here are some delicious ways to incorporate these high protein dals into your breakfast.

Moong Dal Idli

Moong Dal Idli

Soak a cup of moong dal along with a tablespoon of chana dal for 4 to 5 hours. Drain and blend the dal in a grinder to form a paste. Add water as needed. Next, add half a cup of dahi and salt to taste. Allow this mixture to rest for an hour. In a separate dish, sauté chopped chillies and carrots, ginger-garlic paste, kadi patta or curry leaves and peas. Add salt. Next, mix this tempering into the batter and add baking soda. Steam the idlis as usual. Serve with sambar or your favourite chutney.

Choose an unpolished dal like Tata Sampann Moong Dal for maximum nutritional value. Along with being rich in protein, moong has an impressive amino acid profile and is also easy to digest. Essential amino acids in moong include phenylalanine, leucine, isoleucine, valine, lysine, arginine and more. It is a good source of potassium, magnesium and fibre. Adding dahi will also increase overall protein content of this dish.

Masoor Dal Cheela

Masoor Dal Cheela

Soak masoor dal in water for 3 hours. Try Tata Sampann Masoor Dal, it’s unpolished to retain all its natural goodness. The natural nutrient value of masoor dal includes large proportion of dietary fibre and protein. Drain and blend the dal into a smooth batter, adding water as required. The thinner the batter, the crispier the cheelas will be. Mix in red chilli powder, haldi or turmeric powder and salt. Grease a hot tava, pour a ladle of cheela batter and spread it out evenly. Next, sprinkle some chopped green chilli and onion on top. Cook till golden on both sides. Repeat this process with the remaining batter. These cheelas go great with sambar, coriander coconut chutney and even ketchup, and will make a great addition to any gym--goers breakfast menu. For some variation, you can try this recipe with any other dal which is high in protein or even paneer.

Get yourself off to a strong start every morning with these dal breakfast recipes and boost those gains!

Tried them? Loved them? Leave your feedback in the comments below.



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