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Diet for weight training
Hello doctor.i m a 21 years old boy nd doing weight training 1 hour per day 4 days in week since last two year.now my height is 5ft 9 inches, weight is 72 kg nd body fat 13% pls suggest me how much protein carb nd fat is required to build more muscle nd health
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Ms. Sheela Seharawat
Dietitian/Nutritionist
12 yrs exp
Gurgaon
Hi, you have an ideal weight according to your height. You need to take 1.5 - 2 gram protein per kg body weight to build more muscle mass. Restrict your carbohydrates and fat intake. Some dietary protein sources of food are milk, paneer, curd, soybean, sprouts, pulses, eggs, chicken, fish. So if you are 72kg , you need about 110 - 140 grams protein daily to build muscles along with your gym exercises.
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.