Is exercising (heavy weight exercise) regularly beneficial? I don't prefer any extra protein rich supplements for my body growth. It goes well for 20-25 days, but after that I start getting tired very soon and end up quitting my exercise. I am a vegetarian.

Dt. Munmun PradhanDietitian/Nutritionist5yrs exp

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For gym goers it is very important to take diet with high protein and adequate carbohydrate as muscle need to replenish and supplied with energy through the day. Drink full glass of water after waking up in the morning and 15 mins before meals.Do not drink water during meals.Take food 5-6 times instead of 3 big meals.Increase protein and complex carbohydrate intake without increasing fat intake.Take whey protein,skimmed milk,soy milk,soy product,cottage cheese,yogurt.These will help to build muscle mass.Starch rich foods like brown bread,brown rice,chapati,paratha are best before exercise.After workout it is best to have fruit juice,smoothie,and other simple sugar containing foods like fruit,banana.Avoid fast foods,junk foods,processed foods.Avoid smoking,alcohol.Take proper rest. 

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Dr. Samir AnadkatDietitian/Nutritionist22yrs exp

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Lifting weight, doing some aerobics and core workout is part of a balance exercise program. Weight lifting is very good for long term muscle health and weight management, if done rightly. I do not believe in protein supplements. Rather eating protein rich vegetarian food (all kind of beans) on daily basis will be very helpful and repairing and building muscles after weight lifting. Paneer is also very good source for vegetarians. 

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