HomeAnswersNutritionistweight gainI am underweight and thin despite taking protein drinks. How to improve my muscles?

What should I do to gain weight apart from taking protein drinks?

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The following is an actual conversation between an iCliniq user and a doctor that has been reviewed and published as a Premium Q&A.

Answered by

Dr. Suneetha B S

Medically reviewed by

iCliniq medical review team

Published At November 7, 2022
Reviewed AtNovember 22, 2022

Patient's Query

Hello doctor,

I had been thin and taking protein drinks, but they were useless. What should I do? Kindly help.

Answered by Dr. Suneetha B S

Hello,

Welcome to icliniq.com.

I read your query and understand your concern.

To gain weight healthily, you need to build muscle, and I suggest you indulge in regular physical activity and a healthy diet pattern and would suggest the following:

  • Avoid oily and junk food because that would only lead to a gain in fat and health problems, like high cholesterol and heart disease.
  • For a healthy diet, increase your protein intake in sprouts, nuts, egg white, and lean meats like fish and chicken.
  • Follow up your exercises by drinking a whey protein supplement within 10 minutes of completing your workout.
  • Instead of three major meals daily, divide it into small meals every two hours. That makes it eight to twelve small meals in a day.
  • Focus on doing only cardio exercises since you are 12 years old. Once you turn 18, you can increase the intensity in the following way. You can do 10 minutes of cardio followed by strength training. Start by lifting lighter weights. Listen to your body, and slowly move on to heavier weights when it allows you. You can hire a qualified trainer to help you get results faster and guide you to do your exercises correctly. Improper posture and breathing patterns during exercise can lead to injury. Before you start any exercise program, visit a doctor in person for a proper physical examination to understand if the exercise suits you and to prevent injury.
  • Proper 8 hour sleep.

I hope this helps.

Thank you.

Same symptoms don't mean you have the same problem. Consult a doctor now!

Dr. Suneetha B S
Dr. Suneetha B S

Diabetology

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