I have recently started gym and I also play outdoor games. I am not much physically fit so should I take any gainer or something else for my body.

Question

There is no need to take gainers. Just eat a healthy diet. Your Daily food intake should ideally consist of ? a.Have plenty of nuts, dry fuits and seeds. Almonds, walnuts, sunflower seeds, pumpkin seeds, figs, dates and raisins. They are full of healthy fats needed by a human body.
B.Good amount of fruits and vegetables ? Bananas, apples, pomegranate, green leafy vegetables. Fruits and vegetables helps in absorption of food in the body and together, completes your daily nutrition need.
C.If you are a non- vegetarian - Eat eggs, chicken etc.
D.Eat whole grains ? Try to have multi grains spread throughout the day. Wheat, brown rice, oats, bajra, daliya etc should be taken in multiple meals in a day.
E.Eat Sprouts ? Chana and moong which are full of protein and nutrients.
F.You can supplement your diet with good quality multi-vitamin capsules. If you are lacking in protein, you can buy a high quality whey protein and have it with banana shake twice a day. G.You can take natural food items like wheat grass which is full of essential nutrients which helps in weight gain.

Amar Singh · Accepted Answer

There is no need to take gainers. Just eat a healthy diet. Your Daily food intake should ideally consist of ? a.Have plenty of nuts, dry fuits and seeds. Almonds, walnuts, sunflower seeds, pumpkin seeds, figs, dates and raisins. They are full of healthy fats needed by a human body.
B.Good amount of fruits and vegetables ? Bananas, apples, pomegranate, green leafy vegetables. Fruits and vegetables helps in absorption of food in the body and together, completes your daily nutrition need.
C.If you are a non- vegetarian - Eat eggs, chicken etc.
D.Eat whole grains ? Try to have multi grains spread throughout the day. Wheat, brown rice, oats, bajra, daliya etc should be taken in multiple meals in a day.
E.Eat Sprouts ? Chana and moong which are full of protein and nutrients.
F.You can supplement your diet with good quality multi-vitamin capsules. If you are lacking in protein, you can buy a high quality whey protein and have it with banana shake twice a day. G.You can take natural food items like wheat grass which is full of essential nutrients which helps in weight gain.

Neha Bhatia · Answer

you need to combine a balanced eating pattern with regular physical activity. You should be eating at least 6 small meals a day, rather than sticking to 3 square meals. You could divide it as 3 main meals and 3 snacks. You need to be eating every 2-3 hours. Space out snacks during the day so you don't spoil your appetite. Bread, cereal, rice, whole wheat, dalia and pasta: biscuits, and corn-bread are good sources of carbohydrates. Fruits: dried fruits, fruit nectars, and large quantities of fresh fruits vegetables: include, potatoes, peas, corn in your diet. Meat, poultry, fish, dry beans, eggs, and nuts: beef, pork, lamb, poultry, salmon, omelets, nuts, peanut butter, kidney beans, chickpeas will help you gain weight. Include dairy products like milk, yogurt, and cheese: milk, fruited yogurts, hard cheeses, ice cream, puddings, custards, milkshakes. -nuts and seeds make a healthy option for snacks. -roasted channas and peanuts are good -peanut butter on the sandwiches are a great mid-meal choice. -you must know that cereals actually contain some healthy calories. Stay hydrated: drinking plenty of water and other fluids like juices, milk, soups etc, will work in your favour. Do not drink water before a meal and in between the meal as it may make you lose your appetite, thus calorie intake suffers. Sleep: at least 8 hours of sound sleep is a must. Since your body is actually building up muscles, while you rest. Weight gainers have long term side effects