Protein Basics: How Much Do Beginners Really Need?

Protein builds and protects muscle — especially when training. Most active beginners do well around 1.6–2.0g per kilo of body weight daily, spread across 3–4 meals.

Local staples that deliver: eggs, chicken, fish, soya, lentils (parippu) with rice, curd and milk.

Supplements are convenience, not magic — a whey shake helps only when whole food falls short. Ask our coaches or WhatsApp the shop before buying.