To build strong muscles, Roshan should make changes in his diet to ensure he is consuming enough protein-rich food. Protein is the macronutrient responsible for building and repairing muscle tissue. Here is a detailed explanation of why eating more protein-rich food is important for muscle building:

**Protein for Muscle Building:**

1. **Muscle growth and repair:** Proteins are made up of amino acids, which are the building blocks of muscles. When we exercise, our muscles experience small tears, and consuming enough protein helps repair and rebuild these damaged muscle tissues, leading to muscle growth.

2. **Muscle protein synthesis:** Protein intake stimulates muscle protein synthesis, a process where the body creates new muscle proteins. This is essential for muscle growth and adaptation to exercise.

3. **Satiety and metabolism:** Protein-rich foods provide a feeling of fullness and can help regulate appetite. Additionally, protein has a higher thermic effect compared to carbohydrates and fats, which means the body burns more calories to digest and process protein.

4. **Strength and recovery:** Adequate protein intake supports muscle strength and helps in faster recovery from intense workouts. This is crucial for Roshan to increase his overall muscle mass and improve his performance in the gym.

**Recommended Protein Sources:**

Roshan should focus on consuming a variety of protein-rich foods, including:

- Lean meats such as chicken, turkey, and lean cuts of beef.
- Fish like salmon, tuna, and trout, which are high in omega-3 fatty acids.
- Eggs, which are a complete protein source and contain essential amino acids.
- Dairy products like Greek yogurt, cottage cheese, and milk.
- Plant-based protein sources such as beans, lentils, tofu, tempeh, and quinoa.
- Nuts and seeds like almonds, walnuts, chia seeds, and hemp seeds.
- Protein supplements like whey protein powder can also be incorporated if necessary, but whole food sources are generally recommended.

**Balanced Diet:**

While increasing protein intake is important, it is also crucial for Roshan to maintain a balanced diet. He should ensure he is consuming an adequate amount of carbohydrates for energy and vitamins and minerals for overall health. A balanced diet will provide the necessary nutrients for muscle growth and recovery.

In conclusion, Roshan should make changes in his diet by consuming more protein-rich foods to build strong muscles. Protein is essential for muscle growth, repair, strength, and recovery. However, it is important to maintain a balanced diet that includes carbohydrates, vitamins, and minerals for overall health and optimal muscle development.

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