Your body needs protein to repair and build muscle after training, but the amount most people need is less than supplement adverts suggest, and it’s easy to get from ordinary food.
How much do you need?
Common sports guidelines suggest about 1.4 to 2 grams of protein per kilogram of body weight a day for people training for strength. Someone weighing 75 kilograms therefore needs roughly 105 – 150 grams a day, spread over their meals.
Spread it over the day
Three or four meals with 25 to 40 grams each work better than one huge meal. The daily total matters more than precise timing; it’s enough to eat a meal with protein within about two hours after training.
| Food | Portion | Approximate protein |
|---|---|---|
| Eggs | Two large eggs | 12 grams |
| Cooked chicken breast | 150 grams | 45 grams |
| Grilled hammour | 150 grams | 35 grams |
| Greek yoghurt | 200 grams | 20 grams |
| Cooked lentils | One cup | 18 grams |
| Hummus | 100 grams | 8 grams |
The figures are approximate and vary with the product and how it’s cooked.
And supplements?
Protein powder is convenient food, nothing more: it helps on a busy day or after an early-morning class, but it adds nothing that food doesn’t. Choose a product from a known source, and don’t let it replace meals.
Tips from Dubai’s kitchens
- Start breakfast with eggs, labneh or yoghurt instead of pastries alone.
- Order shawarma as a plate with salad rather than in a large wrap.
- Prepare three days of meal boxes in one go: it saves time and money.
- Drink water regularly, especially in the summer months.
If you have a health condition, such as kidney disease, check with your doctor before eating more protein. The Elite membership includes a nutrition plan your coach reviews with you every two weeks.
