Brief Answer: Take a high protein diet with balanced nutrition. Detailed Answer: Hi XXXXX, Thanks for posting the query. Dietary protein supplements are mostly suggested when there is an urgent need for weight gain, or if there is sever muscle breakdown. With Gym and increased physical activity, you would require a higher protein intake. However still, the use of supplements would depend on the actual protein content of the diet and severity of exercises. Also, your current body weight and BMI is important. With the increased physical activity you would need some additional calories to let the dietary protein work for the muscle building. This is called as the protein sparing action, of the carbohydrates. Therefore, cutting down the carbohydrates totally or reducing it considerably would seize protein do its intended function of muscle building. Make sure that you include enough carbohydrates in your diet. Choose from the foods rich in insoluble fibers like whole grains, green leafy vegetables, and whole wheat pasta. Include the protein rich foods for muscle building. Foods like egg white, lean portions meat, dried fruits and nuts, legumes like rajmah, channa, soybean and its products like tofu etc. are very good sources of protein. Make sure that you include plenty of low fat dairy products as well. These would not only provide protein but are good sources of calcium. Include sprouts, natural peanut butter, sugar free yogurt, boiled channa and soy chaat, dry and roasted pumpkin seeds, watermelon seeds and soaked nuts and plenty dry fruits in the daily diet. You can try the protein supplements like Resource High Protein (nestle), Protinex and B- protein. These are available in most of the pharmacies. Make sure that you take these as per the printed instructions. Ensure that your body is sufficiently hydrated to make for the water losses through sweat and perspiration while exercising. Hope this satisfies your query. Meenakshi

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Brief Answer: Choose the supplements wisely Detailed Answer: Hi XXXXX, Thanks for the query. As mentioned in the previous reply, protein supplements may be taken, but since your BMI is nearly 21, therefore one dose a day after the workout would be sufficient. Whey protein are good and are also easy to digest. For additional protein intake consider the natural dietary sources. Don't forget to consume sufficient fluids and maintain the meal timings. Meenakshi

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