I am 16 years old and I want to gain muscle's. I am playing cricket 3 hours daily and doing exercises. but I am feeling pain in muscles from last 3 days should I continue exercise?

Question

Hi, no need to stop exercising. Include some energy rich foods that are giving long lasting energy and include protein sources like fish, lean meat, egg whites, milk products, soya products and legumes to build muscles. Include water frequently when you play to avoid pain and tiredness. Take pre and post work out snacks like nuts, fruits etc. Have to give rest to your body as much as you play. Insufficient sleep also will make you weak. Include atleast 2 fruits and raw veggies to get enough micronutrients to boost immunity because you are in underweight. Consult diet and exercise experts to get customised plan to gain weight in a healthy way.

Thilaga B Manigandan · Accepted Answer

Hi, no need to stop exercising. Include some energy rich foods that are giving long lasting energy and include protein sources like fish, lean meat, egg whites, milk products, soya products and legumes to build muscles. Include water frequently when you play to avoid pain and tiredness. Take pre and post work out snacks like nuts, fruits etc. Have to give rest to your body as much as you play. Insufficient sleep also will make you weak. Include atleast 2 fruits and raw veggies to get enough micronutrients to boost immunity because you are in underweight. Consult diet and exercise experts to get customised plan to gain weight in a healthy way.

Nash Kamdin · Answer

Dear Lybrateuser, -the pain in muscles indicates that it is overworked or fatigued, take rest for 2-3 days till the pain goes away, start slowly & build up your time & intensity of exercise gradually - also for strength & stamina have a well balanced diet with more of fruits, vegetables including green leafy ones, whole grains instead of refined ones & protein rich foods such as eggs, milk and milk products, beans, lentils, pulses, bsprouts, peas & nuts such as almonds, walnuts, pista, cashews and peanuts - include a protein rich food in each of your meals and also as a snack in-between meals to boost your protein content - have plenty of oral fluids including 2-3 litres or more of water per day for proper hydration - do warming up like jogging, stretching for 5-10 min before your main exercise & also cooling down after exercise & game.