<\/span>Introduction<\/strong><\/span><\/h2>\n\n\n\nMany people, particularly young adults,\u00a0want to gain muscle to feel stronger, improve fitness, or support healthy body goals 1<\/a><\/sup>.\u00a0However, building muscle takes more than exercise alone. Resistance training, along with a balanced\u00a0muscle gain diet, gives the body the nutrients it needs to repair and build muscle after exercise. This repair process is often called muscle protein synthesis. Eating enough protein, carbohydrates, healthy fats, and other essential nutrients can support workout performance, muscle growth, and recovery 2<\/a><\/sup>.\u00a0This blog\u00a0explains\u00a0what a muscle gain diet is, the best foods to include, a simple 7-day meal plan, and practical nutrition tips to help you build muscle safely and effectively.<\/p>\n\n\n\n
<\/p>\n\n\n\n
<\/span>Why Your Diet Matters for Muscle Gain?<\/strong><\/span><\/h2>\n\n\n\nMuscles\u00a0grow when the body repairs and builds new muscle tissue after exercise. Resistance training\u00a0gives the muscles a reason to adapt,\u00a0while nutrients from food provide the\u00a0building blocks and energy\u00a0needed for repair and growth. Protein intake\u00a0and\u00a0resistance exercise work together to support muscle development 2<\/a><\/sup>.<\/p>\n\n\n\n
Protein\u00a0is important for muscle gain\u00a0because\u00a0it\u00a0provides\u00a0amino acids, which\u00a0are\u00a0the body\u2019s building blocks for\u00a0muscles. When\u00a0you eat\u00a0enough protein,\u00a0your\u00a0body\u00a0is better able to repair\u00a0muscle\u00a0after exercise and builds new\u00a0muscle\u00a0tissue.\u00a0Spreading\u00a0protein\u00a0across meals during\u00a0the day may help provide a steady supply of amino acids for muscle\u00a0recovery 2<\/a><\/sup>.\u00a0Diet also gives you the energy needed to exercise and recover. Carbohydrates help fuel workouts by supporting muscle glycogen, the stored form of carbohydrate used during exercise. After training, carbohydrates help refill these energy stores. Nutrient-rich foods, including milk and other good-quality protein sources, also provide vitamins and minerals that support muscle health 3<\/a><\/sup>.<\/p>\n\n\n\n
<\/span>Nutrients That Build Muscle<\/strong><\/span><\/h2>\n\n\n\nTo build muscle, your body needs nutrients that help repair muscle, provide energy for training, and support recovery after workouts 4<\/a>,5<\/a><\/sup>.
Important nutrients for muscle gain include:\u00a0<\/p>\n\n\n\n
\n
Protein:<\/strong>\u00a0Protein provides amino acids, which help repair and build muscle tissue. One amino acid called leucine helps switch on the muscle-building process after exercise4<\/a><\/sup>.\u00a0Protein foods such as milk, eggs, pulses, soy, fish, poultry, and lean meat can help provide the amino acids your muscles need.^{2<\/sup>\u00a0<\/li>\n\n\n\n}
Carbohydrates:<\/strong>\u00a0Carbohydrates are an important fuel for exercise. They help\u00a0maintain\u00a0muscle glycogen, which your body uses during harder workouts. When glycogen levels are low, you may feel tired sooner. Eating enough carbohydrates helps restore energy stores after exercise and prepares you for the next training session4<\/a>,5<\/a><\/sup>.<\/li>\n\n\n\n
Healthy fats:<\/strong>\u00a0Healthy\u00a0fats support normal body functions, including hormone production and energy\u00a0balance4<\/a><\/sup>.\u00a0Unsaturated fats,\u00a0such as those found in nuts, seeds, and fish, can be part of\u00a0a balanced muscle gain diet 5<\/a><\/sup>.\u00a0<\/li>\n\n\n\n
Vitamins and minerals:<\/strong>\u00a0Vitamins and minerals from\u00a0fruits, vegetables, whole grains, dairy, pulses, nuts, and seeds help your body use\u00a0energy,\u00a0recover\u00a0from exercise, and\u00a0maintain\u00a0normal\u00a0muscle\u00a0function2<\/a><\/sup>.<\/li>\n<\/ul>\n\n\n\n
A varied diet that includes these nutrients can help your body respond well to resistance training and support long-term improvements in strength and muscle size 4<\/a>,5<\/a><\/sup>.\u00a0<\/p>\n\n\n\n
<\/span>Best Foods to Gain Muscle<\/strong><\/span><\/h2>\n\n\n\nThe best foods for muscle gain are foods that provide protein, energy, and other nutrients your body needs for training and recovery. Protein-rich foods are especially helpful because they provide amino acids for muscle repair and growth when combined with regular resistance exercise 4<\/a>,6<\/a><\/sup>.<\/p>\n\n\n\n
Some of the best\u00a0foods\u00a0to gain muscle\u00a0include:\u00a0<\/p>\n\n\n\n
1.\u00a0Eggs<\/strong><\/h3>\n\n\n\n
$\"hard$
_{Image Source: freepik.com<\/sub><\/figcaption><\/figure><\/div>\n\n\n}
Eggs<\/a><\/strong> are a good-quality protein source because they provide all the essential amino acids needed for muscle repair and growth.2<\/a><\/sup>\u00a0They also\u00a0contain\u00a0leucine, an amino acid that helps support the muscle-building process 2<\/a>,4<\/a><\/sup>.<\/p>\n\n\n\n
\n
Benefits:\u00a0<\/strong>Eggs support muscle growth by providing essential amino acids and important nutrients such as choline and selenium2<\/a><\/sup>.<\/li>\n\n\n\n
Daily intake:\u00a0<\/strong>One large egg provides approximately 6 g of protein. The number of eggs consumed should depend on individual protein needs and overall dietary intake2<\/a><\/sup>.<\/li>\n<\/ul>
<\/div>

Day<\/strong>\u00a0<\/td>	Breakfast<\/strong>\u00a0<\/td>	Lunch<\/strong>\u00a0<\/td>	Snacks<\/strong>\u00a0<\/td>	Dinner<\/strong>\u00a0<\/td><\/tr>
Day 1<\/strong>\u00a0<\/td>	Oats with milk,\u00a0banana\u00a0and nuts\u00a0\u00a0<\/td>	Brown rice, dal, vegetables,\u00a0curd\u00a0and salad\u00a0\u00a0<\/td>	Fruit smoothie with milk\u00a0\u00a0<\/td>	Chapati, paneer\/tofu, vegetables and curd\u00a0\u00a0<\/td><\/tr>
Day 2<\/strong>\u00a0<\/td>	Millet porridge with milk, boiled eggs and fruit\u00a0\u00a0<\/td>	Whole grain rice, chickpea curry, green leafy vegetables and curd\u00a0\u00a0<\/td>	Nuts, fruit and yoghurt\u00a0\u00a0<\/td>	Chapati, fish\/chicken curry, vegetables and salad\u00a0\u00a0<\/td><\/tr>
Day 3<\/strong>\u00a0<\/td>	Whole wheat bread, eggs and milk\u00a0\u00a0<\/td>	Roti, rajma, vegetables, curd and fruit\u00a0\u00a0<\/td>	Banana with peanut butter or nuts\u00a0\u00a0<\/td>	Rice, dal, vegetables and curd\u00a0\u00a0<\/td><\/tr>
Day 4<\/strong>\u00a0<\/td>	Ragi dosa with sambar and milk\u00a0\u00a0<\/td>	Millet rice, pulses, vegetables and curd\u00a0\u00a0<\/td>	Fruit smoothie with yoghurt\u00a0\u00a0<\/td>	Chapati with paneer\/chicken and vegetables\u00a0\u00a0<\/td><\/tr>
Day 5<\/strong>\u00a0<\/td>	Oatmeal with milk, nuts and seasonal fruit\u00a0\u00a0<\/td>	Rice, fish\/egg curry, vegetables and salad\u00a0\u00a0<\/td>	Sprouts, nuts and fruit\u00a0\u00a0<\/td>	Whole grain roti, dal, vegetables and curd\u00a0\u00a0<\/td><\/tr>
Day 6<\/strong>\u00a0<\/td>	Idli with sambar, milk and fruit\u00a0\u00a0<\/td>	Chapati, soybean\/pulse curry, vegetables and curd\u00a0\u00a0<\/td>	Milk with banana or homemade smoothie\u00a0\u00a0<\/td>	Rice, lean meat\/fish or pulses, vegetables and salad\u00a0\u00a0<\/td><\/tr>
Day 7<\/strong>\u00a0<\/td>	Millet upma with vegetables, nuts and milk\u00a0\u00a0<\/td>	Whole grain rice, dal, vegetables, curd and fruit\u00a0\u00a0<\/td>	Boiled eggs or roasted chickpeas with fruit\u00a0\u00a0<\/td>	Chapati, paneer\/tofu or chicken, vegetables and curd\u00a0\u00a0<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n This meal plan focuses on obtaining essential nutrients from a variety of foods rather than relying on excessive supplements, helping support muscle growth, energy levels, and recovery during trainin^{2<\/a>,5<\/a>,6<\/a><\/sup>\u00a0<\/p>\n\n\n\n} <\/span>Gym Diet Plan for Muscle Gain<\/strong><\/span><\/h2>\n\n\n\n A gym\u00a0diet plan for muscle gain\u00a0should include the right foods before and after workouts to provide energy, support muscle repair, and improve recovery. The following sections explain what to eat before and after workouts:\u00a0<\/p>\n\n\n\n \n Nutrition before workouts:\u00a0<\/strong>A meal eaten 2\u20133 hours before exercise should contain high amounts of carbohydrates, moderate protein, and low fat. Suitable pre-workout foods include oatmeal with a banana, whole-grain bread, low-fat yoghurt, or a fruit smoothie prepared with low-fat milk.\u00a0<\/li>\n\n\n\n Post-workout recovery meals:\u00a0<\/strong>After a workout, try to eat a snack or meal that contains both carbohydrates and protein. This can help refill energy stores and support muscle repair. A balanced meal within a few hours after exercise is also helpful. Examples include a whey protein shake with a banana, a fruit smoothie, or whole-grain cereal with milk. Replacing fluids and electrolytes after exercise is also important, especially if you sweat a lot5<\/a><\/sup>.<\/li>\n<\/ul>\n\n\n\n Sample Gym Diet Plan for Muscle Gain<\/strong><\/h3>\n\n\n\n Meal<\/strong>\u00a0<\/td> Sample foods<\/strong>\u00a0<\/td><\/tr> Breakfast\u00a0<\/td> Oatmeal with a banana\u00a0<\/td><\/tr> Mid-morning snack\u00a0<\/td> Low-fat yoghurt\u00a0<\/td><\/tr> Lunch\u00a0<\/td> Whole-grain pasta\u00a0<\/td><\/tr> Pre-workout meal\u00a0<\/td> Fruit smoothie made with low-fat milk\u00a0<\/td><\/tr> Post-workout meal\u00a0<\/td> Whey protein shake with a banana\u00a0<\/td><\/tr> Dinner\u00a0<\/td> Whole-grain cereal with milk\u00a0<\/td><\/tr> Bedtime snack\u00a0<\/td> Fruits\u00a0\u00a0<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n This is only a sample gym diet plan. You can change the foods and\u00a0portion\u00a0sizes to suit your daily routine, workout schedule, and personal food preferences^{5<\/a><\/sup>.<\/p>\n\n\n\n} <\/span>Lifestyle Habits That Support Muscle Growth<\/strong><\/span><\/h2>\n\n\n\n $\"\"$ <\/figure><\/div>\n\n\n Building muscle is not only about diet. Healthy lifestyle habits also help your muscles recover, improve workout performance, and support\u00a0steady progress\u00a0over time.\u00a0Important\u00a0habits\u00a0include:\u00a0<\/p>\n\n\n\n \n Progressive strength training:<\/strong>\u00a0Exercises such as lifting weights, push-ups, squats, and resistance band workouts help build muscle. Gradually increasing the weight, resistance, or number of repetitions helps muscles become stronger over time. Adults are recommended to include strength\u00a0training exercises at least 2 days a week7<\/a><\/sup>.<\/li>\n\n\n\n Getting enough sleep:<\/strong>\u00a0Around 7\u20139 hours of quality sleep each night supports muscle recovery and overall health6<\/a><\/sup>.\u00a0Research also shows that several nights of restricted sleep can reduce strength during exercises that\u00a0use multiple muscle groups, such as squats and bench presses 8<\/a><\/sup>.<\/li>\n\n\n\n Staying hydrated:<\/strong>\u00a0Water helps regulate body temperature, remove waste products, and support normal muscle function6<\/a><\/sup>.\u00a0During hard exercise, the body loses water through sweat, so replacing fluids helps maintain performance 9<\/a><\/sup>.\u00a0If you do not consume enough water, your muscles could not only look smaller but also not perform efficiently 10<\/a><\/sup>.<\/li>\n\n\n\n Eating consistently:<\/strong>\u00a0Eating balanced meals regularly provides the energy and nutrients needed for workouts, muscle repair, and recovery. When combined with strength training, a healthy diet also supports healthy weight management7<\/a><\/sup>.<\/li>\n\n\n\n Avoiding smoking:<\/strong>\u00a0Smoking is linked with lower muscle mass and reduced muscle function. Quitting smoking can support overall health and may also help protect muscle health11<\/a>,12<\/a><\/sup>.<\/li>\n\n\n\n Limiting alcohol:<\/strong>\u00a0Alcohol after exercise may slow muscle repair and recovery. Limiting alcohol can support muscle-building goals and overall health13<\/a>,14<\/a><\/sup>.<\/li>\n<\/ul>\n\n\n\n Along with following a muscle gain diet, practising these healthy habits can help you build muscle more effectively and stay healthy.\u00a0<\/p>\n\n\n\n *Also Read:* *List of Protein Rich Food for Vegetarians<\/a><\/em><\/strong><\/p>\n\n\n\n* <\/span>Conclusion<\/strong><\/span><\/h2>\n\n\n\n A well-planned muscle gain diet, combined with regular resistance training, can help support muscle growth, improve strength, and promote recovery. Focus on including high-quality protein, carbohydrates, healthy fats, and a variety of nutrient-rich whole foods instead of relying on supplements. Along with following a balanced diet, stay well hydrated, get enough sleep, manage stress, and avoid smoking and excessive alcohol consumption to support your muscle-building goals and overall health.\u00a0<\/p>\n\n\n\n <\/span>Frequently Asked Questions (FAQs)<\/strong><\/span><\/h2>\n\n\n\nWhich diet is best for muscle gain?<\/strong><\/strong> A balanced\u00a0muscle gain diet\u00a0that includes enough protein, carbohydrates, and healthy fats is best for supporting muscle growth and recovery. Protein helps repair and build muscle, while carbohydrates\u00a0provide energy for training and help refill muscle energy stores 5<\/a><\/sup>.\u00a0For many active adults, about 1.4\u20132.0 g of protein per kilogram of body weight per day can support muscle growth when combined with resistance training 2<\/a><\/sup>.<\/p> <\/div> What blocks muscle growth?<\/strong><\/strong> Muscle growth can be affected by smoking, heavy alcohol use, poor nutrition, not eating enough protein or calories, lack of regular strength training, and poor recovery 14<\/a>,15<\/a><\/sup>.\u00a0Smoking is linked with lower muscle protein synthesis, while too much alcohol can slow muscle repair after exercise 14<\/a><\/sup>.<\/p> <\/div> What should I eat every 3 hours to build muscle?\u00a0<\/strong><\/strong><\/strong> Eating a protein-rich meal or snack every 3\u20134 hours can help support muscle protein synthesis throughout the day.\u00a0After resistance exercise, eating high-quality protein soon after your workout may help muscles recover and grow over time 2<\/a><\/sup>.<\/p> <\/div> Is 2 meals a day enough to gain muscle?<\/strong>\u00a0<\/strong> Two meals a day may make it harder for many people to meet their protein and energy needs for muscle gain. Spreading protein across several meals or snacks during the day may better support muscle repair and growth 16<\/a><\/sup>.<\/p> <\/div> What are good snacks for muscle growth?<\/strong>\u00a0<\/strong> Good snacks for muscle growth include low-fat yoghurt, fruit smoothies, bananas with a whey protein shake, and whole-grain cereal with milk. These snacks provide protein and carbohydrates, which help support muscle recovery and replenish energy after exercise 5<\/a><\/sup>.<\/p> <\/div> <\/div>\n\n\n\n <\/span>References<\/strong><\/span><\/h2>\n\n\n\n1. Ganson KT, Nguyen L, Ali ARH, et al. \u201cEat more protein, build more muscle\u201d: A grounded theory study of muscle-building behaviors among Canadian adolescents and young adults.\u00a0Body Image<\/em>. 2023;47:101635. doi:10.1016\/j.bodyim.2023.101635. Available from: https:\/\/pubmed.ncbi.nlm.nih.gov\/37806066\/<\/a><\/p>\n\n\n\n 2. J\u00e4ger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise.\u00a0J Int Soc Sports Nutr<\/em>. 2017;14(1):20. doi:10.1186\/s12970-017-0177-8. Available from: https:\/\/link.springer.com\/article\/10.1186\/s12970-017-0177-8<\/a><\/p>\n\n\n\n 3. Moore DR, Philp A. Editorial: Nutritional Strategies to Promote Muscle Mass and Function Across the Health Span.\u00a0Front Nutr<\/em>. 2020;7:569270. doi:10.3389\/fnut.2020.569270. Available from: https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7561707\/<\/a><\/p>\n\n\n\n 4. Iraki J, Fitschen P, Espinar S, Helms E. Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review.\u00a0Sports<\/em>. 2019;7(7):154. doi:10.3390\/sports7070154. Available from: https:\/\/www.researchgate.net\/publication\/334044740_Nutrition_Recommendations_for_Bodybuilders_in_the_Off-Season_A_Narrative_Review<\/a><\/p>\n\n\n\n 5. Hwang DJ, Yang HJ. Nutritional Strategies for Enhancing Performance and Training Adaptation in Weightlifters.\u00a0Int J Mol Sci<\/em>. 2024;26(1):240. doi:10.3390\/ijms26010240. Available from: https:\/\/www.researchgate.net\/publication\/387572639_Nutritional_Strategies_for_Enhancing_Performance_and_Training_Adaptation_in_Weightlifters<\/a><\/p>\n\n\n\n 6. ICMR\u2013National Institute of Nutrition.\u00a0Dietary Guidelines for Indians \u2013 2024<\/em>. Indian Council of Medical Research (ICMR), Department of Health Research, Ministry of Health and Family Welfare, Government of India; 2024. Accessed July 24, 2026. Available from: https:\/\/nin.res.in\/dietaryguidelines\/pdfjs\/locale\/DGI_2024.pdf\u00a0<\/a><\/p>\n\n\n\n 7. Strength training for beginners \| healthdirect. Accessed July 24, 2026. Available from: https:\/\/www.healthdirect.gov.au\/strength-training-for-beginners\u00a0<\/a><\/p>\n\n\n\n 8. Knowles OE, Drinkwater EJ, Urwin CS, Lamon S, Aisbett B. Inadequate sleep and muscle strength: Implications for resistance training.\u00a0J Sci Med Sport<\/em>. 2018;21(9):959-968. doi:10.1016\/j.jsams.2018.01.012. Available from: https:\/\/europepmc.org\/article\/med\/29422383<\/a><\/p>\n\n\n\n 9. Exercise and Fluid Replacement.\u00a0Med Sci Sports Exerc<\/em>. 2007;39(2):377-390. doi:10.1249\/mss.0b013e31802ca597. Available from: https:\/\/www.ovid.com\/jnls\/acsm-msse\/abstract\/10.1249\/mss.0b013e31802ca597~exercise-and-fluid-replacement?redirectionsource=fulltextview<\/a><\/p>\n\n\n\n 10. Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation.\u00a0J Int Soc Sports Nutr<\/em>. 2014;11(1):20. doi:10.1186\/1550-2783-11-20. Available from: https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4033492\/<\/a><\/p>\n\n\n\n 11. Rom O, Kaisari S, Aizenbud D, Reznick AZ. Lifestyle and Sarcopenia \u2013 Etiology, Prevention and Treatment.\u00a0Rambam Maimonides Med J<\/em>. 2012;3(4):e0024. doi:10.5041\/RMMJ.10091. Available from: https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3678825\/<\/a><\/p>\n\n\n\n 12. Centers for Disease Control and Prevention. How to Quit Smoking. May 2024. Available from: https:\/\/www.cdc.gov\/tobacco\/media\/pdfs\/2024\/05\/cdc-osh-how-to-quit-smoking-infographic-web-508.pdf\u00a0<\/a><\/p>\n\n\n\n 13. CDC. What You Can Do to Lower Your Risk of Alcohol-Related Harms. Alcohol Use. February 25, 2025. Accessed July 24, 2026. Available from: https:\/\/www.cdc.gov\/alcohol\/about-alcohol-use\/lower-alcohol-related-harms.html\u00a0<\/a><\/p>\n\n\n\n 14. Parr EB, Camera DM, Areta JL, et al. Alcohol Ingestion Impairs Maximal Post-Exercise Rates of Myofibrillar Protein Synthesis following a Single Bout of Concurrent Training. Alway SE, ed.\u00a0PLoS ONE<\/em>. 2014;9(2):e88384. doi:10.1371\/journal.pone.0088384. Available from: https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0088384<\/a><\/p>\n\n\n\n 15. Petersen AMW, Magkos F, Atherton P, et al. Smoking impairs muscle protein synthesis and increases the expression of myostatin and MAFbx in muscle.\u00a0Am J Physiol-Endocrinol Metab<\/em>. 2007;293(3):E843-E848. doi:10.1152\/ajpendo.00301.2007. Available from: https:\/\/www.researchgate.net\/publication\/6229004_Smoking_impairs_muscle_protein_synthesis_and_increases_the_expression_of_myostatin_and_MAFbx_in_muscle<\/a><\/p>\n\n\n\n 16. Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution.\u00a0J Int Soc Sports Nutr<\/em>. 2018;15(1):10. doi:10.1186\/s12970-018-0215-1. Available from: https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5828430\/<\/a><\/p>\n\n\n\n Disclaimer<\/em><\/strong>: The information provided here is for educational\/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or\u00a0implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.<\/em>\u00a0<\/p>\n\n\n\n Links and product recommendations in the information<\/em>\u00a0provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products\/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.<\/em><\/p>\n<\/body><\/html>\n *\r\n* \r\n \r\n $\"Likes\"$ \r\n <\/a>\r\n <\/span>\r\n<\/div> \r\n \r\n $\"Dislikes\"$ \r\n <\/a>\r\n <\/span>\r\n<\/div><\/div>","protected":false},"excerpt":{"rendered":"Introduction Many people, particularly young adults,\u00a0want to gain muscle to feel stronger, improve fitness, or support healthy body goals1.\u00a0However, building muscle takes more than exercise alone. Resistance training, along with a balanced\u00a0muscle gain diet, gives the body the nutrients it needs to repair and build muscle after exercise. This repair process is often called muscle [\u2026]","protected":false},"author":165,"featured_media":284432,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":"","_wp_rev_ctl_limit":""},"categories":[6298],"tags":[14615,14614],"acf":[],"_embedded":{"wp:featuredmedia":[{"source_url":"https:\/\/pharmeasy.in\/blog\/wp-content\/uploads\/2026\/07\/muscle-gain-foods.webp"}]},"_links":{"self":[{"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/posts\/284398"}],"collection":[{"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/users\/165"}],"replies":[{"embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/comments?post=284398"}],"version-history":[{"count":9,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/posts\/284398\/revisions"}],"predecessor-version":[{"id":284536,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/posts\/284398\/revisions\/284536"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/media\/284432"}],"wp:attachment":[{"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/media?parent=284398"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/categories?post=284398"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/pharmeasy.in\/blog\/wp-json\/wp\/v2\/tags?post=284398"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}