Eat to Build Muscle — Without Leaving Your Nepali Kitchen
You don’t need expensive imported supplements to build muscle. Here’s how to hit protein, carbs and recovery using dal, bhat, chicken, eggs and the food already in your kitchen.
Protein first — every meal, every day
Aim for a palm-sized portion of protein at each of your three main meals. In a Nepali kitchen that looks like:
- Breakfast: 3 eggs + a glass of milk
- Lunch: dal bhat with a generous helping of chicken, paneer or fish
- Dinner: roti, dal, and meat or eggs
That’s already 100 g of protein without trying.
Carbs are your friend
Bhat (rice) on training days is exactly what your body wants. Don’t cut it. Your lifts will tank if you do.
What about supplements?
Whey protein is useful if you can’t hit protein from food. Creatine (5 g a day) is well-studied and safe — buy a plain unflavoured tub. Skip the rest.
Recovery — the part most people miss
- 7–8 hours of sleep
- Water across the day (2–3 L)
- One full rest day per week minimum
Train hard. Eat real food. Sleep. The mirror will catch up.
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