Hitting Your Protein Target Without a Single Scoop of Powder
Most clients can reach their protein target from a regular Indian kitchen. Here's the arithmetic that makes it easy.
Strength training creates the demand; protein supplies the material. Most adults training three times a week do well at roughly 1.6 g per kilo of bodyweight — and yes, you can hit that from normal food.
The arithmetic
Take a 70 kg lifter: 112 g of protein a day. Split across three meals and one snack, that's about 28 g per sitting. Very achievable:
- Breakfast: 3 eggs + curd bowl ~ 25 g
- Lunch: dal + paneer + roti ~ 28 g
- Snack: roasted chana or sprouts chaat ~ 12 g
- Dinner: chicken/soya + dal ~ 35 g
When powder earns its place
Whey is food, not magic — useful on double-session days or for vegetarians struggling to hit targets. But build the food foundation first; most clients find they need far less supplement than the internet told them.