I want to build muscles.? But my gym coach is asking me to take supplements and proteins? Is there any side effect of all that supplements and proteins? And can I build muscles without that? And please tell me the proper diet I m a boy of age 20 year.

Dt. Munmun PradhanDietitian/Nutritionist5yrs exp

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If you do gym or workout you have to take extra protein in diet because it will help you to build muscle and in gaining weight.You can use whey protein or other nutritional protein supplement along with protein foods like fish,egg,lean meat,yogurt,mushroom,tofu,cottage cheese.take almond,walnut,pumpkin seeds,sunflower seeds,hemp seeds.Use healthy fat like olive,canola,fish oil.Use dense fruits,vegetables,unrefined foods.Avoid fast foods,junk foods.Avoid smoking,alcohol. 

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