Hello doctors. I'm 18 years old. Maine abb gym jana start kr diya hain. Bt meri height bhot kam hain main chahata hu ki main 5'9" tk toh ho jaya. Mere gyming karne se height par toh koi asar nahi padega. Or main bhot patla bhi ho agar main protein kha leta hu toh baad mein koi side effect toh nahi padega n main bhot dra hua hu inn cheezo ke leke Thankyou. Please reply me very fast.
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You can start Gym but dont lift weightss above shoulder levels.And nor you should take protein powders but try to take maximumprotein fromyour diet by eating more protein diet. 1. Protein is the key for the muscle building. Without adequate protein, muscle gain and growth is not possible because weight training demands for amino acids (which comes from protein). You should daily eat about 2.2g of protein per kilogram of your weight. For example, if you are 50kg , then you should eat 50x2.2=111g of protein spread over 5-6 meals in the day. Include high protein foods in your diet. Your protein intake should be from foods rather than from supplements. Good protein foods: beans,soybeans, whey, fish, dairy products (low fat variety), meats, nuts and seeds (almonds, peanuts, pumpkin seeds, sesame seeds, sunflower seeds), peanut butter. Many of these are easy digestible foods. Milk is one of the best muscle foods. The milk contains two high quality proteins, about 80 percent whey and 20 percent casein. Whey is quickly broken down into amino acids and absorbed into the bloodstream. Whey is very good to consume after workout. Casein is digested more slowly and provides the body with a steady supply of protein for a longer period of time. Cheese is concentrated milk, so it is high in protein and calcium, fat and cholesterol. Include healthy skim yogurt in your diet, which can give you as much as 120 calories
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