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Protein intake for gym

Dear all, Please suggest which protein supplement should I take for Gyming which do not have any side effects. Height - 5'10 Weight -71
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Dr. Swapan Banerjee
Dietitian/Nutritionist 22 yrs exp Kolkata

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Hi welcome - You can start with normal protein (Soya), like PROTINEX then after 3 months as per improvements of physical status, can go ahead with ENSURE or similar global brand with WHEY..your BMI is 22.40 ,so still you have fair boy weight.
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Harisha N L
General Physician 3 yrs exp Bangalore

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try to eat skinned out boiled chicken 1-2 pieces twice a week, fish curry not fish fry as it is rich in vitamins, eat fresh raw sprouts everyday twice, include berries and fresh fruits like avocado,pears, apples, citrus fruits all this things are rich in fibres and vitamins.... Your morning diet should include whole egg and a glass of milk, try to repeat this in the evening also....include green leafy vegetables in your diet. Milk products like chesse,panner etc and meat can help you gain weight but since they contribute more towards fat and based on the history you have given, you need proteins instead of fat to build your body mass so avoid it. Drink plenty of water and stay hydrated. Do daily brisk walking, cycling for 5-6kms,yoga and meditation....if possible go for a trekking or join some rock climbing classes if such a facility is available in your place and do it on a regular basis which will help you in developing stamina....Consult dietitian they will do the needful.
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