bhai aap whey isolate ya whey concentrate protien ka istemal karo workout k bad, multivitamin body k andar k growth k liye hota hai, body k growth k liye din me apne weight k 2 guna protien lena chahiye.
agar aapka weight 70kg hai to 140mg tak protien roj lena chahiye. issey body ku overall growth hogi
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