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Added Protein or not?

I am a 16 year old gymnast/competitive cheerleader and i am looking to gain muscle and get more toned. I weight only 105 lbs and don't know what i should do to gain muscle. I've heard of added protein to protein shakes but, i'm not sure what kind or where to get it. What other protein shakes could i make, or exercises could i do to gain this muscle?
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Avatar universal
Teenagers ages 14 to 18 should try to eat 10 to 30 percent of their daily calories from protein. Try getting most of your daily requirement from animal and plant sources. These sources have added vitamin and mineral content beneficial to your growing body. For a 2,500 calories diet, plan on consuming no more than 750 calories as protein -- roughly 187 g of protein.

Protein shakes are typically made from protein powders. Some protein powders may contain dangerous chemicals that can be hazardous to your health. Chemicals such as mercury, arsenic, cadmium and lead have all been found in a variety of popular protein powders, according to ConsumerReports.org. The younger you are, the lower your tolerance is for these chemicals, increasing your risk of toxicity. Never take protein powder unless you read the label and ensure that these and other dangerous chemicals are not present.
Too many protein shakes can lead to weight gain! If you consume too much protein, your body may end up storing the extra protein as body fat.
Excessive and long-term protein can cause chronic kidney disease, kidney stones, and liver damage. Speak to your parents and your doctor first.
1340994 tn?1374197577
To gain muscle you need to lift weights or do exercises where you lift your own weight (squats and pushups, for instance).  Are you male or female and how tall?  Because if you are a 4'11 female, 105 may be fine.  
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