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Whey protein always aids in gaining muscles. But your other meals also needs to be perfect to build the lean muscle mass. Eat clean and do intense weight training you will be able to build the muscles.

Healthy Weight Gain Tips Most people look to lose weight but there are a few who are skinny and want to gain some weight to look good. Here we are not talking about looking obese, but to get a good looking personality. A lot of people argue that gaining weight is incredibly easy as compared to losing weight, you just have to eat high calorie diet, but this is not completely true. A lot of skinny and underweight people try hard to weight gain but still they cannot gain weight ,this is because either their digestive power is hyperactive or underactive so that it cannot digest which results in loose stools. So in order to gain weight you have to bear two things in the mind, first improve the liver health so that liver can extract and absorb the nutrients from the food you eat and give it to the body. To keep your liver healthy, eat a lot of fruits, barley water. Take a cup of mix juice of Amla and aloe Vera and drink it daily. Take small frequent meals so that your digestion improves, eat every 2-3 hours in a small amount, this will improve your digestion slowly and you will start to gain weight gradually. To gain weight it is important that you take banana shakes, fruits shakes, cheese in your diet and once again do not full your stomach at a time. Eat small meals frequently Exercise regularly. Include fruits and vegetables into your diet. Another important thing is to increase the absorption capacity of the body. You might think I am already active enough and I don?t need to do anything extra and this can result in weight loss, but it is not true. In order to gain weight you should look to increase the muscle weight, activities like weight training increases the muscle weight. Take adequate amount of protein in your diet, to increase muscle weight, take sprouts, nuts and oil seeds which gives a nice combination of protein and healthy fats. Do not eat fried food as it can decrease your digestive power. Take milk and date palm which is helpful in gaining weight. Take adequate sleep to promote weight gain. Avoid smoking and alcohol.

When you are trying to gain weight, you should eat food the rich in vitamins and minerals. 1. Healthy food includes meat, egg, milk, fruit vegetables, fruits, and nuts. Cashews, almonds, dates, walnuts, dry grapes, apricots, peaches are some of the dried fruits and nuts that can be added to breakfast, salads, cereal and desserts. Sesame seeds, ground nuts, and peanuts also contain fats in them and can help in adding that extra pounds you desire. 2. Sometimes loss of appetite may also cause weight loss. So you should take following remedies improving weight a]triphala kadha 4tsp before lunch and dinner b]amala juice 4 tsp + sugar 2 tsp+ honey 2 tsp empty stomach in the morning umami flavor increases satiety and enhances appetite. Due to improving hunger and digestion whatever you will eat more and even you eat more it will digest properly and your weight will increase naturally without any supplement.

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To work out approximately the amount of protein you need you can use figure it out by calculating grams required or by using the hand method. Based on a protein recommendation of 1.5 ? 2 grams / kg / day (I recommend using your ideal body weight in kg) work out how much pure protein you need. (If you are American 1kg = 2.2lbs) If you are 80 kg this is 120 ? 160 grams per day. (80kg x 1.5) If you are choosing meat, use the charts below to work out the amount. If eating 3 meals divide protein evenly between each one. Thats 40 grams meal. If eating 4 meals divide it into 4 etc. Eat more if you are doing strength exercise or a heavy training schedule, i. E. Up to 2.5 g /kg /day. Let?s say your protein choice is chicken, 70 grams weighed chicken (cooked) contains 20 grams pure protein, you need double: 140 grams chicken contains 40 grams protein.(American translation: 30grams is approx 1 oz)