I want to gain muscle. I'm very conscious about my health. Can you please help me out?
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Dear Lybrateuser, - To gain muscle you have to consume a well balanced diet with more of protein foods & do regular exercise - have more of fruits, vegetables, whole grains like whole wheat, brown rice, oats, corn quinoa, protein rich foods such as eggs, non veg, milk & milk products, legumes, soya products, tofu, sprouts, nuts such as almonds, walnuts, cashews, pista - include a protein food in each meal & also have as a snack in between meals - do regular exercise like jogging, swimming, playing a game, pull ups, push ups, squats, crunches, do moderate weight lifting for 15-20 min twice a week - consult a dietition for your exact requirement of proteins & calories per day as per your activity level, food habits & constitution.
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Use Ashwagandha powder with milk.
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