Hi What are some natural ways to increase mass? I go to gym regularly (since 5 months) and I want to increase my muscle mass without the problems of any long term side effects? I am 23 and I am serious about my diet. I do not take any kind of alcohol or energy drinks considering their i'll side effects. Give me some diet suggestions so that I will make those changes in my diet permanently for good muscle mass. I promise I never miss my workout daily at the gym.

Dr. Chinmaya KenkrePhysiotherapist7yrs exp

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Hi, I would suggest you to eat egg, chicken, fruits, dry fruit and drink plenty of water to support the digestion. Drink milk nearly 1/2 ltr. Everything depends on your digestion. In the morning drink milk shake which will have almond and dry dates (put 2-3 dry dates in water in night) do not take protein supplements as it could harm your kidney. Regards. 

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Dr. Ulhas TareAyurvedic Doctor41yrs exp

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You take manoll malt with cup of milk (1spoon)mor/eve It's ayurvedic product no side effect for long term. Product available in ayurvedic shop in your city. 

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Dt. Sushmaa JaiswalDietitian/Nutritionist36yrs exp

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Dear, consume balanced diet with more protein rich foods to build muscles. Since you want to build muscles, the amount of protein you have to take is 1 to 1. 25 gm protein / kg of ideal weight. You can include sprouts, milk & milk products also in your diet. For customised diet plan (to evaluate your total fat, visceral & subcutaneous fat, your bmi, bmr, muscles etc.) everything should be considered including dealing with the deficiencies. To plan optimum diet, deal with deficiencies & other concerns along with muscles gain, better absorption of nutrients from the diet, you can contact me separately. 

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