Asked for male, 21 years old from Delhi
-To build muscles & to gain stamina you have to consume a well balanced diet & do regular exercise
- have more of fruits, vegetables, whole grains instead of refined ones, protein rich foods such as eggs, non veg, milk & milk products like cheese, yogurt, buttermilk, cottage cheese, tofu, soya products, beans, lentils, pulses, sprouts, nuts like almonds, walnuts, pista, cashews, peanuts, seeds such as sesame, pumpkin, chia
- include a protein food in each of your meals & also as a snack in between meals to boost your protein content
- do regular exercise like jogging, swimming, pushups, pull-ups, crunches, squats, also do moderate weight lifting for 10-25 min twice a week to build your muscles & to improve your stamina.