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Skip the vitamin C, and you're only getting part of what your supplement promises which matters more in Indian cities than most labels let on, given how much oxidative stress traffic pollution and packaged food add to an already stretched diet

Fresh Milk

Format:20 Vials

How to hit protein target: Protein shake for breakfast (30-40g) Greek yogurt snack (20g) Chicken or fish at lunch (30-40g) Cottage cheese or protein bar snack (15-20g) Lean protein at dinner (30-40g) Total: 125-160g Resistance training minimum: 2-3 sessions per week, 30-45 minutes each