When it comes to fitness and building muscle, people often turn to modern supplements and protein powders. However, there are several beneficial drinks in the Indian tradition that can help to strengthen muscles. These drinks are not only full of essential nutrients, but also full of flavour, making them a welcome addition to your diet. Here is a list of five traditional Indian drinks that can help you build muscle.

1. Badam Milk (Almond Milk)

Almond Milk

Why It Helps:

Badam milk, made from a combination of almonds and cow’s milk, is rich in protein, healthy fats, and vitamins like E and B12. Almonds are rich in amino acids, which are important for muscles repair and growth.

How To Prepare:

  • Soak 8-10 almonds overnight.
  • Peel and grind them into a fine paste.
  • Mix the paste in a glass of warm milk and add a pinch of saffron and cardamom powder for flavour.
  • Sweeten it with honey or jaggery.

When To Consume:

Enjoy a glass of Badam milk post-workout or before bed to boost muscle recovery.

2. Lassi (Butter Milk)

Why It Helps:

Lassi is a traditional Indian drink made from curd (yoghurt) and is rich in probiotics, proteins and calcium. The protein in Lassi helps repair muscle tissues and reduce after workouts.

How to Prepare:

  • Take a cup of fresh curd and whisk it.
  • Add water to dilute it and blend well.
  • Add a pinch of black salt, roasted cumin powder, and mint leaves for taste.

When To Consume

Have a lassi after lunch or have it as a snack in the morning to boost energy muscle mass.

3. Sattu Sarbat

Why It Helps:

Sattu, made from roasted gram flour, is an ancient Indian superfood rich in protein, fiber, and essential mineral. It releases energy slowly and fills you up, making it ideal for a healthy diet.

How to Prepare

  • Mix 2 tablespoons of sattu with a glass of cold water.
  • Add a pinch of black salt, roasted cumin powder and lemon juice.
  • Wash the rice thoroughly and refrigerate.

When to Consume:

Sattu sharbat is perfect for pre-workout energy or as a refreshing post-workout drink.

4. Turmeric Milk (Golden Milk)

Why It Helps:

Turmeric milk is a medicinal herb known for its anti-inflammatory and healing properties. The curcumin in turmeric reduces muscle pain and aids recovery. The milk adds protein needed to repair muscles.

How To Prepare:

  • Heat a glass of milk.
  • Add 1 teaspoon of turmeric powder and a pinch of black pepper.
  • Sweeten with honey or jaggery and stir well.

When To Consume:

Drink turmeric milk before bedtime to relax your muscles and promote better recovery overnight.

5. Ragi Malt

Why It Helps:

Ragi (also known as millet) is a staple food in many Indian homes and is rich in calcium, iron and protein. Ragi malt is a good drink for the muscles as it provides sustained energy and helps in bone and muscle health.

How To Prepare:

  • Mix 2 tablespoons of ragi flour in water to form a paste.
  • Boil a cup of water or milk and add the ragi paste, stirring continuously.
  • Sweeten with jaggery or add a pinch of cardamom for flavor.

When To Consume:

Ragi malt is the best breakfast or mid-day snack to keep you energized.

Benefits of These Traditional Drinks

  • Natural Nutrients: This drink contains no artificial ingredients and is rich in protein, vitamins, and minerals.
  • Cost-Effectiveness: Unlike expensive protein powders, these options are affordable and easily available.
  • Cultural Connection: Enjoying this drink can connect you to the rich heritage of India.
  • Digestive Health: Most drinks like lassi and turmeric milk improve the digestive system, which is important for overall health.

Pair these drinks with a balanced diet rich in whole foods like grains, vegetables, and lean meats for optimal results. Timing is key—consume them right after exercise or as a meal replacement to maximize their effect. Consistently incorporating these drinks into your routine will lead to visible results over time.

Conclusion 

Muscle-building doesn’t always require fancy supplements. By embracing these traditional Indian drinks, you can nourish your body naturally while enjoying delicious flavors. Start incorporating them into your routine and experience the combined benefits of fitness and tradition.  

Remember: A balanced diet, regular exercise, and good hydration are key to building strong muscles. Stay consistent and celebrate the journey!  

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