Please give me diet chart (before and after) exercise for gaining muscles. And tell me which shake is the best (except protein shake)

Question

Hye,
Thanks for the query.
Firstly understand that muscle gain is very dependent on genetics and metabolism along with your daily diet and exercise routine.
You are very young and your needs are high for growth and development. It is important to know that just eating just two heavy meals a day will not help.
Muscle gain is all about taking more nutrients than you use up especially since you are still growing. Eating the right foods at the right time is very important. There is no one food that helps muscle gain.
Eat meals at frequent intervals. You need to eat at least 6 meals a day.
Eat a protein rich mid meal between each main meal.
Pre/ post workout meals need a certain amount of carbs and proteins depending on your exercise routine. Your intake depends on how intense your workout is. Ideally have a fruit before workout and eggs or curd and fruit or milk and steamed potato depending again on whether you did cardio or strength training.
Avoid junk, sugary, oily foods.
Include dairy, eggs, nuts, fruits, dry fruits, vegetables, whole grain cereals, smoothies, masala milk, healthy oils in your diet.
Restrict eating sugary, sweet foods. Try to have healthy deserts like kheer, chikki or lassi.
Avoid alcohol and smoking.
Exercise at least 5 days a week. It helps development of muscle mass and improves appetite.�
Even if you were to take just medicines or supplements they will not work in isolation. You need to have a nutrient dense meal and good exercise routine, it's crucial.

Jennifer Dhuri · Accepted Answer

Hye,
Thanks for the query.
Firstly understand that muscle gain is very dependent on genetics and metabolism along with your daily diet and exercise routine.
You are very young and your needs are high for growth and development. It is important to know that just eating just two heavy meals a day will not help.
Muscle gain is all about taking more nutrients than you use up especially since you are still growing. Eating the right foods at the right time is very important. There is no one food that helps muscle gain.
Eat meals at frequent intervals. You need to eat at least 6 meals a day.
Eat a protein rich mid meal between each main meal.
Pre/ post workout meals need a certain amount of carbs and proteins depending on your exercise routine. Your intake depends on how intense your workout is. Ideally have a fruit before workout and eggs or curd and fruit or milk and steamed potato depending again on whether you did cardio or strength training.
Avoid junk, sugary, oily foods.
Include dairy, eggs, nuts, fruits, dry fruits, vegetables, whole grain cereals, smoothies, masala milk, healthy oils in your diet.
Restrict eating sugary, sweet foods. Try to have healthy deserts like kheer, chikki or lassi.
Avoid alcohol and smoking.
Exercise at least 5 days a week. It helps development of muscle mass and improves appetite.�
Even if you were to take just medicines or supplements they will not work in isolation. You need to have a nutrient dense meal and good exercise routine, it's crucial.