I am working at night shift from 9-6 and I come home by 6: 30 nd then do my gym workout. Currently I am taking big mass gainer nd iso sensation proteinmass gainer before workout nd iso after workout. Can you just suggest me is protein good for health nd what should be my daily food plans nd diet. Nd how to take proteins should I take 3 times a day or like how please help me.

Dt. Nancy KashyapDietitian/Nutritionist1yrs exp

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20 gram of protein is ideal requirement for every adult man and if you are doing gym. so increase 35 gram of protein per day is very helpful for gaining weight for muscle mass . For good quality protein whole egg is the best source of protein. tandoori chicken fish only two pieces 40 grams is very beneficial for gaining mass and you can add nutrela, soyabean cowpea chickpea Rajma chole all cereals are best source for protein you can add 40 gram of 60 gram of paneer or tofu 

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Dr. Nash KamdinGeneral Physician27yrs exp

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Dear lybrateuser, -Yes you can take proteins but do take them as per the instuctions given on label of the product do not exceed the limit as too much protein puts a load on the kidneys -have your protein supplement before & after your workout but with the normal meals consume foods rich in proteins as they are better absorbed & digested by the body -have milk & milk products like yogurt/curds, paneer(small katori full), cheese with breakfast, non-veg -fish, chicken, eggs 2-3 per day, soyabeans, tofu, soya products, include an item in each meal, also you can have protein containg snacks like yogurt, sprouts, chicken sandwich, nuts such as almonds, walnuts, pistachio, peanuts, all these will provide the extra proteins you need to bulk up -have 2-3 litres of water a day for good digestion. 

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