Hi doc, its been a month since I am going to gym. I have not noticed any difference in my physique. I want to know that can I start taking whey protein and creatine Since m a vegetarian I find it difficult to take enough protein from my diet. And please tell me foods with rich protein. Age 24 weight 70 height 5 .8.
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One month, physique change will not happen. Its gradual. Vegetarian diet food is good, but to balance it with essential macro and micronutrients. For physical fitness half an hour exercise includes warmup' stretching and relaxation is sufficient for day to day energy. As per height your weight is ok. All pulses have protein, Ragi, wheat, all grams/cerels, soya, Badam, etc are good enough with protein.
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It is too early for you to get disappointed. Nothing changes in 1 month. It is a long and continuous process. For any visible changes you must persist for 4-5 months and don't give up. Supplements also do not help immediately. It takes time. Take protein rich food like skimmed milk, sprouts and lentils, nuts and seeds.
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