How to build muscles? Advice me some of good protein for proper growth of muscles?

Question

Hye,
Thanks for the query.
The moment you think of weight gain, whatever is your workout or diet intake, does not justify taking a protein supplement.
You cannot gain weight by just adding a protein source to your diet.
Weight gain needs additional calories through a balance of carbohydrates, proteins, healthy fats and exercise.
Proteins are not stored in the body like other nutrients. Your body will utilize only as much protein it needs and the rest will be broken down for energy purpose which is it's secondary function; main being building/repairing muscles.
Depending on the exercise (ie. Strength training/cardio or activities like gymnastics or weight lifting) your body's needs for proteins varies. Although whey is natural and the most easily and quickly assimilated form of protein - it is not needed to be exclusively included in your diet. You have to have a balanced healthy protein rich diet for the supplement to be utilised. Protein need totally depends on your present food intake & activity levels.
So, for weight gain you need a balanced, calorie dense diet and a good exercise routine.
Firstly understand that muscle gain is very dependent on genetics and metabolism along with your daily diet and exercise routine.
It is important to know that just eating just two heavy meals a day will not help.
Muscle gain is all about taking more nutrients than you use up. Eating the right foods at the right time is very important. There is no one food that helps muscle gain.
Eat meals at frequent intervals. You need to eat at least 6 meals a day.
Eat a protein rich mid meal between each main meal.
Pre/ post workout meals need a certain amount of carbs and proteins depending on your exercise routine.
Avoid junk, sugary, oily foods.
Include dairy, eggs, nuts, fruits, dry fruits, vegetables, whole grain cereals, smoothies, masala milk, healthy oils in your diet.
Restrict eating sugary, sweet foods. Try to have healthy deserts like kheer, chikki or lassi.
Avoid alcohol and smoking.
Exercise at least 6 days a week. It helps development of muscle mass and improves appetite.�
Even if you were to take just medicines or supplements they will not work in isolation. You need to have a nutrient dense meal and good exercise routine, it's crucial.

Jennifer Dhuri · Accepted Answer

Hye,
Thanks for the query.
The moment you think of weight gain, whatever is your workout or diet intake, does not justify taking a protein supplement.
You cannot gain weight by just adding a protein source to your diet.
Weight gain needs additional calories through a balance of carbohydrates, proteins, healthy fats and exercise.
Proteins are not stored in the body like other nutrients. Your body will utilize only as much protein it needs and the rest will be broken down for energy purpose which is it's secondary function; main being building/repairing muscles.
Depending on the exercise (ie. Strength training/cardio or activities like gymnastics or weight lifting) your body's needs for proteins varies. Although whey is natural and the most easily and quickly assimilated form of protein - it is not needed to be exclusively included in your diet. You have to have a balanced healthy protein rich diet for the supplement to be utilised. Protein need totally depends on your present food intake & activity levels.
So, for weight gain you need a balanced, calorie dense diet and a good exercise routine.
Firstly understand that muscle gain is very dependent on genetics and metabolism along with your daily diet and exercise routine.
It is important to know that just eating just two heavy meals a day will not help.
Muscle gain is all about taking more nutrients than you use up. Eating the right foods at the right time is very important. There is no one food that helps muscle gain.
Eat meals at frequent intervals. You need to eat at least 6 meals a day.
Eat a protein rich mid meal between each main meal.
Pre/ post workout meals need a certain amount of carbs and proteins depending on your exercise routine.
Avoid junk, sugary, oily foods.
Include dairy, eggs, nuts, fruits, dry fruits, vegetables, whole grain cereals, smoothies, masala milk, healthy oils in your diet.
Restrict eating sugary, sweet foods. Try to have healthy deserts like kheer, chikki or lassi.
Avoid alcohol and smoking.
Exercise at least 6 days a week. It helps development of muscle mass and improves appetite.�
Even if you were to take just medicines or supplements they will not work in isolation. You need to have a nutrient dense meal and good exercise routine, it's crucial.

Neha Bhatia · Answer

Hi lybrate-user to gain muscles you need to combine a balanced eating pattern with regular physical activity. You should be eating at least 6 small meals a day, rather than sticking to 3 square meals. You could divide it as 3 main meals and 3 snacks. You need to be eating every 2-3 hours. Space out snacks during the day so you don't spoil your appetite. Bread, cereal, rice, whole wheat, dalia and pasta: biscuits, and corn-bread are good sources of carbohydrates. Fruits: dried fruits, fruit nectars, and large quantities of fresh fruits vegetables: include, potatoes, peas, corn in your diet. Meat, poultry, fish, dry beans, eggs, and nuts: beef, pork, lamb, poultry, salmon, omelets, nuts, peanut butter, kidney beans, chickpeas will help you gain weight. Include dairy products like milk, yogurt, and cheese: milk, fruited yogurts, hard cheeses, ice cream, puddings, custards, milkshakes. -nuts and seeds make a healthy option for snacks. -roasted channas and peanuts are good -peanut butter on the sandwiches are a great mid-meal choice. -you must know that cereals actually contain some healthy calories. Stay hydrated: drinking plenty of water and other fluids like juices, milk, soups etc, will work in your favour. Do not drink water before a meal and in between the meal as it may make you lose your appetite, thus calorie intake suffers. Sleep: at least 8 hours of sound sleep is a must. Since your body is actually building up muscles, while you rest. Weight gainers have long term side effects.