you should discus it with any dietician through practo.because you need a details diet chart. and you have lots of queris.

Need to know more in-detailed family history along with your daily routine & habits before I can prescribe all your requested pointers. 1. Muscle recovery is at its best when you can rest well at nighttime, by going to bed by or before 11pm, ensuring a minimum of 76-80gm of protein equally divided across the day & meals

Hello, good morning You started a good thing for your health. For a better result you should take a protein rich diet, calcium, zinc, vitamin D and B complex rich diet is also necessary. You should take a sunbath regularly for 1/2 an hour before 10am.

Increase ur protein and fibre related food in your diet. Small and frequent feeding increase your metabolism. Don't skip your breakfast. Avoid oily and fried food,sugary food ,junk food ,extra fat related item . Increase your water intake . Need more information about you so connect me through practo you will get good result definitely. You can book Full day diet plan with time and quantity.

Hi, 1. Take adequate amount of protein but don't rush over it with healthy fats. 2.Do strenuous exercises, Take foods which increase your BMR, Avoid Junk, fast, oily, processed and packaged food items. 3.Pre workout- any fruit, post workout- Eggs with Protein rich shake. 4.Adequate sleep, Good amount of water, stress free environment etc. also this is in general terms every individual needs differently.

Take adequate protein- take 1.5- 2 gram of protein per kg body weight per day. Sufficient complex carbs- 3-5 gram of carbs per kg body weight. Like Whole grain products, salads and fibrous fruits. Healthy fats 20% from your total daily calories intake. Like nuts and oil seeds, and fatty fish. Pre-Workout: Consume a balanced meal with carbohydrates and protein 2-3 hours before exercising. Post-Workout: Within 30 minutes to 2 hours after exercise, consume a meal or snack with protein and carbohydrates to aid in muscle recovery and glycogen replenishment.

For that better to connect over a consultation with me on practo

Hello Healthy morning, Minimally processed foods are best nutrition . Lean protein, complex carbs and fibre are best friends, especially if you are trying weight loss. A protein diet is essential muscle building, so it’s important to include plenty of protein rich foods. It’s important to eat plenty of healthy carbs and fat . These nutrients are essential for providing energy and helping your body to recover from workout.

Gud morning pls connect through practo app.

We need to understand your current food intake pattern to give you the Diet Plan accordingly. Go for healthy choices over unhealthy, packaged or processed foods for better physical outcome.