Sports Nutritionist in Islamabad
- M.Phil Community Health & Nutrition
- 14 years' clinical experience
- In-clinic E-11 + online
Reviewed by Sadaf Sajid, M.Phil, Consultant Dietitian · Last updated
Who is this for?
- Gym-goers aiming for muscle gain or body recomposition
- Runners, cyclists and endurance athletes
- Cricket, football, squash and racket-sport players
- Students in competitive sport, and their parents
Core targets
| Goal | Typical focus |
|---|---|
| Muscle gain | Protein about 1.6–2.2 g/kg/day spread over 4 meals; small calorie surplus |
| Fat loss while training | Protein kept high; moderate deficit; carbs timed around training |
| Endurance | Enough carbohydrate for training load; fuelling during long sessions |
| Recovery | Protein + carbs within a few hours of training; sleep 7–9 hours |
| Hydration | Fluids plus electrolytes in Islamabad's summer heat |
Desi performance foods
Eggs, chicken, daal and chana, dahi and lassi, milk, oats, roti and rice, bananas, dates, and nuts. Supplements such as whey or creatine are discussed only when food can't meet your needs. Always choose batch-tested products.
Frequently asked questions
How much protein do I need to build muscle?
Most people building muscle do well with about 1.6–2.2 g of protein per kg of body weight per day, split across meals. Eggs, chicken, daal, dahi and milk can meet this without supplements.
Is creatine safe?
Creatine monohydrate is one of the most studied supplements and is considered safe for healthy adults at standard doses. Check with your doctor if you have kidney disease.
Aksar Pooche Jane Wale Sawalat (Roman Urdu)
Muscle banane ke liye kitna protein chahiye?
Aam tor par har kilo wazan ke hisaab se 1.6 se 2.2 gram protein rozana, anda, chicken, daal aur dahi se.
Related services
Weight gain diet plan
Healthy weight and muscle gain for underweight adults, teens and post-illness recovery.
Weight loss diet plan
Sustainable fat loss built around desi food, your metabolism and your routine.
Sources
This page is for general education and does not replace advice from your doctor. Nutrition therapy works alongside medical treatment; never stop or change medication without your doctor. Individual results vary.
Ready to start your healing journey?
In-clinic at E-11/3, Islamabad or online anywhere. Mon–Fri 4:00–7:00 pm.