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
📷 Sports nutrition – The Healing Wheel, E-11 IslamabadUpload a real photo as /assets/img/sports-nutrition.webpWho 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.
Training-day fuelling
| When | What | Example |
|---|---|---|
| 2–3 h before | Carbs + protein, low fat | Chicken + rice; or roti + eggs |
| 30–60 min before | Easy carbs if needed | Banana or 2–3 dates |
| During (>60–90 min) | Fluids + carbs + electrolytes | Water + sports drink or dates |
| Within 2 h after | Protein 20–40 g + carbs | Lassi + chicken wrap; daal chawal |
📷 Post-training meal with chicken, rice and saladUpload a real photo as /assets/img/sports-nutrition-meal.webpDaily water intake calculator
General guide (about 30–35 ml/kg). People with kidney or heart failure must follow their doctor's fluid limit.
Supplements: what the evidence supports
| Supplement | Evidence | Notes |
|---|---|---|
| Creatine monohydrate | Strong for strength and power | 3–5 g/day; buy tested brands |
| Whey protein | Convenient protein | Only if food falls short |
| Caffeine | Good for performance | Watch sleep; avoid late doses |
| Fat burners / "test boosters" | Weak or unsafe | Avoid; contamination risk |
Want a plan made for you? Book an appointment with Sadaf Sajid, in clinic at E-11/3 or online.
Book Appointment WhatsAppFrequently 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.
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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.