Rakhee Jain, a certified nutritionist, emphasises the importance of complete protein sources like eggs, poultry, fish, seafood, dairy, and soy. “Avoid working out on an empty stomach and consume some protein 1.5 hours before exercise to prevent muscle loss.”
How much: 1.6-2.2 grams of protein per kg of body weight.
Performance and recovery
When to eat: It depends on the type of workout, but post-exercise recovery is key. “Protein helps repair muscles, reduces soreness, and accelerates recovery,” says Kedia. Pre-workout protein can also fuel performance, but it should be paired with a high-carb diet.
How much: 1.2 to 1.6 grams of protein per kg of body weight.
Protein powder vs. diet
Whole foods like fish, chicken, eggs, lentils, quinoa, and dairy are rich in protein and come packed with additional nutrients. But protein powders can be a convenient alternative for those struggling to hit their daily intake.
“Our body needs at least 1 gram of protein per kg of body weight—so someone weighing 60 kg requires at least 60 grams of protein daily, depending on age, profession, health, and activity level,” explains Jain. “For many, hitting this target through food alone can be difficult, especially with a busy lifestyle.”
Vegans and vegetarians often find it even harder to meet their protein needs, making supplements a useful tool to bridge the gap.
Can you eat too much protein?
While protein is essential for muscle growth, repair, and overall health, overconsumption can lead to nutrient imbalances, gut issues, kidney strain, and even weight gain if calories aren’t managed properly.
“Exceeding 4 grams per kg of body weight may be considered excessive,” warns Jain. Wahi adds that an imbalance in uric acid levels can strain organs, contribute to digestive discomfort, and even cause excess protein to be stored as fat. A heavy protein meal too close to bedtime may cause bloating, but a light protein source like dairy, which contains tryptophan, can actually…
