hello I am 23 years old, I measure 1m78 for 57 kg I do taekwondo and I am looking for solutions to increase my weight and my muscle mass but without going through the muscu box since I am already taken 3 times a week by taekwondo with sessions from 8 p.m. to 10 p.m. so if you have any solutions I was thinking of buying protein powder to take in the morning and after my sessions?
To gain weight, you can opt for starches, potatoes and dried beans of all kinds (chickpeas, split peas, azuki …) and cereals such as semolina, rice.
If you are not working out, you can take all the protein you want, it will (almost) not increase your muscle mass.
You will have to make a choice between AM and
ps: come and post on the bodybuilding forum.