What is the ideal protein-rich diet for gaining weight and building muscle?

Question

Hello doctor,

My friend is 25 years old. He looks very lean. Can consuming excess proteins help him gain weight and muscle mass? What is the recommended daily intake of protein? What are the common sources of protein, and are there any specific reasons for choosing those items in our diet other than their protein content?

Kindly help.

Answer 1

Hello,

Thanks for trusting us with your health care.

Due to a genetically high metabolism, there is difficulty in gaining weight. Kindly follow these guidelines:

Increase food quantities gradually.
Eat more frequently, with intervals of 1.5 to 2 hours between meals.
Make every snack more nutrient-dense by including nuts, dried fruits, and starchy vegetables such as potatoes, sweet potatoes, and carrots.
Make every drink count by including milkshakes, freshly prepared thick fruit juices, smoothies, and thick sweetened buttermilk.
Avoid eating anything plain.
Include healthy unsaturated fats such as olive oil, coconut oil, nuts, seeds, peanut butter, and avocados as toppings or extras.
Include protein sources in every meal, such as chicken, fish, egg whites, low-fat milk and dairy products, soy, and pulses.
Aim for 1.5 to 2 grams of protein per kilogram of body weight.
Consume lean protein with every meal.
Consume unprocessed carbs except post-workout.
Include good fats with every meal.
Eat fruits and vegetables every day, especially around workout time.
Muscle growth occurs when adequate nutrients (carbohydrates and protein) are supplied, so combinations like dal and pulses are best.

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Thank you for consulting me.