Hi. Can I gain my muscle without any supplement?
And if I take supplement so after using supplement my muscle again comes weak .like last time .how I can stay my muscle size?

Question

Dear Lybrateuser, - the best way to develop & maintain your muscles is to consume a well balanced diet with more of protein rich foods & do regular exercise - have more of fruits, vegetables including green leafy ones, whole grains instead of refined ones, protein rich foods such as eggs, lean meats, milk and milk products like yogurt, cheese, buttermilk, cottage cheese, tofu, soya products, beans, lentils, pulses, sprouts, peas & nuts such as almonds, walnuts, pista, cashews and peanuts - include a protein rich food in each of your meals and also as a snack in-between meals to boost your protein content - do regular exercise like jogging, swimming, cycling, pushups, pullups, crunches, squats and also moderate weight lifting for 5-10 min twice a week to build your muscles and to keep fit.

Nash Kamdin · Accepted Answer

Dear Lybrateuser, - the best way to develop & maintain your muscles is to consume a well balanced diet with more of protein rich foods & do regular exercise - have more of fruits, vegetables including green leafy ones, whole grains instead of refined ones, protein rich foods such as eggs, lean meats, milk and milk products like yogurt, cheese, buttermilk, cottage cheese, tofu, soya products, beans, lentils, pulses, sprouts, peas & nuts such as almonds, walnuts, pista, cashews and peanuts - include a protein rich food in each of your meals and also as a snack in-between meals to boost your protein content - do regular exercise like jogging, swimming, cycling, pushups, pullups, crunches, squats and also moderate weight lifting for 5-10 min twice a week to build your muscles and to keep fit.

Hi. Can I gain my muscle without any supplement? And if I take supplement so after using supplement my muscle again comes weak .like last time .how I can stay my muscle size?