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Take protein rich food (eggs, pulses, soyabean, meat, milk etc)
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Hi lybrate-user! increasing your muscle mass is the best way to increase your body. To do this you will have to undergo weight training and follow a diet that will give you the required calories, proteins and fats. 1) engage in cardio and strength training 5-6 days a week 2) consume good quality protein like eggs, dairy products, chicken, fish and other sources such as pulses, dals, nuts daily. 3) eat fresh 4-5 servings of fruits and vegetables to provide your body with vitamins and minerals. 3) eat more of complex carbohydrates such as whole wheat and food made from whole wheat, jowar, bajra, oats, ragi etc 4) drink a minimum of 2-3 liters of water every day. 5) avoid eating junk food, fried and oily foods and refined foods.
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You are just 14 years old. This is the formative years of your life. So keep yourself active and eat well then you will remain fit. You will have to eat at least 6 meals (high calorie) in a day at a regular interval with a proper ratio of proteins and carbohydrates. Proteins will help you gain body mass while carbohydrates will help you give energy. Protein foods are eggs, fish, chicken, milk and milk products, meat and dals. Carbohydrate foods are roti and rice, potatoes, sweet potatoes. You have to eat vegetables and fuits and use healthy and good fats for cooking like ghee, cold pressed mustrad or til oil. You will also have to play a sport or simply play. Also drink enough water to keep you hydrated.
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