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Hi I'm 22 year male with 52KG Weight
I'm not able to gain weight and muscle. I'm not able to consume my daily Protein requirement either. I want to know is it safe for me to consume whey protein and I'm not a gym going person..Can u still consume whey protein to meet my daily Protein requirement and how much is required for me. I also need suggestions regarding my diet...I hope I will get answer.
Answers (11)
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If your are struggling to gain weight, it first important to understand the underlying cause for it. Whey protein is generally considered safe if you consume it in moderation but only whey protein might not help you to achieve your goals.
Here's what you can do to increase your protein intake:
- Include more of pulses, soya products, diary products, eggs, fish and lean chicken which will help build your muscle mass.
- Pair protein rich foods with carbohydrate rich foods for better nutrient absorption.
- Consume healthy fats such as nuts, nuts butters, avocados but keep in mind the portion size.
- Try to include 5-6 small meals in a day this will help you increase your appetite.
- Strength training also plays an important role in improving your muscle mass so make it a part of your routine.
Next Steps
If you require any further guidance in how to gain weight naturally and improve your muscle mass, do connect with us for a customized diet plan to achieve your goals.
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Hello there,
A one on one consultation is best suitable for you to get suggestions regarding your macros needs and your health goals.
Without proper knowledge supplements can damage your liver and kidneys. Always consult a dietitian before starting any supplements.
A good well balanced diet usually fulfills all your protein and other nutrient needs. If needed protein supplements can also be added but unnecessary addition will only harm your health.
Next Steps
consult via practo
Health Tips
Never take supplements from unauthorized sources and without proper knowledge
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Hi please mention your height and weight
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Hello.
For your concern, you can take whey protein based supplement but your total protein requirement need to evaluated first this require your height and weight.
Is supplement required or not this also should be evaluated first.
Next Steps
Consult with me for detailed diet chart.
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Kindly avail consultation to know more about health requirements. As need detail health info
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Good afternoon,
Yes you can consume whey protein, but the amount based on your weight.
Kindly share your height,weight and other parameters.
Contact personally for a customized diet plan
All the best
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Ms. Swarn Shikha Sharma
Dietitian/Nutritionist
19 yrs exp
Delhi
You are young. Better is to take natural protein stuff as per your Lifestyle and daily routine
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Ms. Moumita Dutta
Dietitian/Nutritionist
10 yrs exp
Kolkata
You may contact for a personalized diet advice.
For healthy tips follow my YouTube▶️ channel
Dietitian Moumita Dutta
https://youtube.com/@moumitadutta9588
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Ms. Trupti Padhi
Dietitian/Nutritionist
16 yrs exp
Bhubaneswar
Good evening pls join consultation directly through app.
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Ms. Somya Jain
Dietitian/Nutritionist
9 yrs exp
Delhi
Kindly discuss your details over consultation then able to tell better
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Ms. Sonia Velarsan
Dietitian/Nutritionist
5 yrs exp
Bangalore
Hello! Whey protein is a safe and good-quality protein source, even if you are not going to the gym. However, it is not compulsory if you can meet your needs through food. At your age, the daily protein requirement is around 1–1.2 g per kg body weight (for general health and muscle gain with light activity). For example, if you weigh 60 kg, you need about 60–70 g protein/day.
Good food sources include milk, curd, paneer, pulses, sprouts, nuts, seeds, eggs (if non-veg), and soy products. Whey protein can be used as a supplement only if you are unable to meet your daily requirement through meals.
Next Steps
• Track your daily protein intake with a dietitian’s help.
• Focus on calorie surplus (eating slightly more than you burn) to gain weight.
• Even light resistance training or home exercises will help convert protein into muscle.
Health Tips
• Avoid over-consuming protein supplements; excess won’t convert into muscle without exercise and may stress kidneys.
• Space protein intake across meals for better absorption.
• For weight and muscle gain, focus equally on carbs (rice, chapati, fruits) and healthy fats (nuts, seeds, ghee in moderation).
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