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Hi, I am 18 year old and I started to go gym, my weight is 54 kg. How many times a day should I take protein to hair weight and muscle?
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If you are beginner just take 1 scp of whey protein right after your workout. Just eat a lot of whole, unprocessed foods like oats (the perfect weight gainer for me), vegetables, sweet potatoes, nuts, chicken breasts, Beans, fishes, eggs, milk etc. To meet your daily requirement of protein .if you weigh 54 kg then you need to 140 gm of protein daily.
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