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I am 19, 47kg. Male.
My bench press strength is 30 kg. should i take protein. if yes how much? i also take 6 eggs daily and 100gm boiled chicken alternate days.
Answered by Roman Footnick
Depends... but I'll say "Yes." Not knowing your goals, your progress, or anything else about your diet, in general I recommend bodybuilders get 1.5 - 2 of protein per kg of body weight (depending on their ability to process effectively.) So, currently, you are consuming approximately 36 - 64g protein per day (assuming you're eating whole eggs and I'm reading your question), and that puts you at the low end (1.4g/kg) on you HIGHEST day. Start by adding 5-10grams per day. Evaluate how you digest it, and how you respond (i.e. if you're getting stronger or fatter) over the course of a month. Then increase, maintain, or decrease accordingly.

If you are asking about supplement protein, then that's really up to you. Real food is always better for a variety of reasons, but as long as you are getting a quality protein supplement that will work too. Just don't rely on supplements.

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