Hello ,i am 21 year old and my weight is 48 kg I had recently started gym and they are recommending me to take a weight gainer I researched about it and I found that it only increase fat percentage in my body ,i had to gain weight so what should I take to gain muscle and weight.

Increase Muscle

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Dr. Vertika MathurDietitian/Nutritionist11yrs exp

89% (24 ratings)

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Hi lybrate-user, Your concern is very appropriate. If you want to gain muscles you need to have good amount of protein and complex carbohydrate in your meals. HAve a lot of milk and its products, soya, eggs, chicken, fish, mushrooms, dal, green veg, sprouts, lentils.

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Dt. Riyaz KhanDietitian/Nutritionist5yrs exp

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Avoid taking supplements sold by the gyms. Best is to take more natural proteins and have a good diet. Aim at fitness and strength. Avoid aiming for bulky muscles. Don't waste your time, money over bulk. Be confident of your body and yourself, that is the most important thing.

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