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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
Muscle building isn't just about protein shakes; let's understand what you're missing in your fitness routine.
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Protein shakes help, no doubt. But they're just one piece of the puzzle. Let's break down what your body really needs to grow stronger.
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You need fuel to build, so eat more than just "clean." Ensure you're in a slight calorie surplus to gain lean muscle and support your daily performance.
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Yes, protein matters. But don't skip: Complex carbs that help fuel your workout. Healthy fats that help support hormones. A well-rounded plate often leads to a stronger body.
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Start where you are & then build. Gradually increase weights, reps, or intensity. That's how your body knows it's time to grow.
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Muscles don't grow in the gym; they grow when you rest. Take your rest days seriously. Recovery is where progress happens.
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No shortcut beats consistency. Show up, eat well, train smart. Do it again and again.
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Your muscles rebuild while you sleep. Aim for 7–8 hours of quality rest. Unplug early and make recovery part of your routine.
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Drink 3–4 litres daily (more if it's hot or you train hard). Chronic stress? It can slow your gains. Try deep breathing, meditation and walks outdoors.
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Protein shakes are helpful, but a comprehensive approach wins every time. Therefore, opt for an overall strategy that encompasses all the aforementioned parameters.
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