Vegetarian Protein: Homemade Paneer, Good for Bodybuilders?

Why Paneer is Awesome for Bodybuilding

Paneer is a rich source of protein. We all know protein is vital when you're trying to build muscle. Your muscles need protein to grow and recover after workouts.

Now, if you’re a vegetarian or looking for vegetarian protein sources, potential protein from meat and eggs is not an option for you. That's when you need paneer. They are one of the best alternatives.

What does paneer contain? 

• 100 grams of paneer has nearly 20 grams of protein.
  

• It also gives you calcium, which keeps your bones strong.
  

• Plus, it’s a slow-digesting protein, so it keeps you full longer and supports muscle repair over time.
  

So, after your workout, or even as a midday snack, eating paneer helps you recover faster and build lean muscle.

Vegetarian protein: Homemade vs Packed Paneer

Yes, there’s a difference between the two.

Homemade paneer would be an ideal option if you care for purity and high protein sources. 

Making paneer at home is not as difficult as it might look. Let's learn how to make paneer in very little time.  

Make paneer at home in 15 mins

You’ll need:

• 1 litre of full-fat milk
  

• 1or 2 tablespoons lemon juice or vinegar
  

What to do? 

1. Boil the milk.
   

2. When it starts bubbling, lower the flame and add lemon juice slowly.
   

3. Stir it until the milk curdles, and you’ll see water separating.
   

4. Strain it using a muslin cloth or clean cotton towel.
   

5. Press it down for more than 10 minutes. That’s it, your pure paneer is ready
   

Chill the paneer for 30 minutes to make it firm, and cut it into cubes.

That’s all! You made fresh, clean paneer in under 15 minutes. 

Perfect for a quick post-workout meal or dinner.

Vegetarian Protein: Paneer vs Whey Protein

You’ve heard of whey protein, right? 

• Whey protein is a fast-digesting protein, That's great for post-workout because it hits your muscles quickly.

So, how’s it different from paneer?

• Whey protein is fast. Great immediately after your gym session.

• Paneer is slow. It digests over a few hours.

• Great for before bed or long gaps between meals.

For example:

• After the gym, take a whey protein shake.
  

• At night, eat paneer for slow protein release while you sleep.
  

Also, you can even combine both.

How to Eat Paneer for Muscle Gain

• Paneer for Post-Workout: Paneer tikka with veggies.
  

• Paneer for breakfast: paneer bhurji with multigrain roti.
  

• Paneer for dinner: paneer curry with brown rice or millet.
  

• Paneer for a snack: paneer cubes with black salt and lemon.
  

Eat around 100–150g of paneer per day if you're starting out. Adjust based on your total daily protein goal.

Never do these mistakes

• Always pair protein like paneer with some good carbs and veggies.
  

• Drink enough water.
  

• Don’t deep-fry paneer, Grill, bake, or sauté with less oil.
  

 Paneer is a total package for vegetarians trying to build muscle. 

• Easy to make. 

• Tasty.

• Full of protein. And

• It works great with whey protein in your diet.