Hi....I find that I always fall short of my protein requirement (of 1gm per weight). What is quick and easy option to fill this gap? Do you recommend whey protein as an option? If so, can you suggest some brands that sell pure whey protein without any extra add-on

Ans: The need for more protein depends upon the physical activity involved with your professional work needs. If you have been advised on Improving your protein, and if this due to your inadequate intake, then the daily recommended allowance should be met. This should be met majorly between the Breakfast and Lunch. Protein sources from plant origin are Easily digestible particularly when they are sprouted. Green gram sprouts are most healthy. Also from the grain source, millet provide rich source of Protein, fibre, Iron and Calcium. This would be a good source for this age. Avoid heavy animal proteins during dinner meal

Ans: Overall health is determined by lean mass and not fat. You have an ectomorph body type - lean, with little body fat, and little muscle. You can be skinny but you must build muscle mass. This can be done by regular weight training exercises and a high protein diet. Being a vegetarian, you can have good protein sources from dairy products, pulses and legumes, nuts, soya, whole grains, etc. Fast and junk foods will only help you gain fat and elevate your blood lipid levels.

Ans: Your ideal weight should be around 77 to 80 kgs and hence protein requirement is 70 gms per day .

Pre workouts you can have
Carbs so as to perform max during your workouts .

Eg

Oats / nuts with fruit like banana / orange / apple
Overnight soaked almonds / walnuts / pista -5 to 7 pcs each

Post workouts you need to include proteins in diet
Eg protein supplement - isopure or muscle blaze -30 gms or GNC muscle gain -30 gms in a glass of milk or water

Can have eggs -2 to 3 / sprouts -1 bowl / paneer grilled -100 gms

Or Smoothie - protein supplement + nuts + milk + fruit of your choice .

Rest in the meals you can add
Paneer
Sprouts
Dal
Lentils
Eggs
Chicken
Fish
Curds
Milk and milk products
Soy beans etc
Which are loaded with proteins and will help achieve your requirements of protein in the body .
Also help built lean muscle mass .