Online consultation · Pakistan

Online sports nutritionist for gym and athletes

A sports dietitian sets calories, protein and carbohydrate around your training, your body goal and your budget, using food from your kitchen. For most lifters and athletes the key numbers are about 1.4 to 2.0 g of protein per kg of body weight and enough carbohydrate to fuel training.

Chat on WhatsApp Call 0321-7892058

Written by Muhammad Zain Shahid Medically reviewed by Muhammad Zain Shahid, BS Human Nutrition and Dietetics (BSHND) Last reviewed 4 October 2026

Who this consultation is for

You go to the gym and want to gain muscle, lose fat or do both.
You play cricket, football, hockey, badminton or run, and want to perform better.
You train hard but feel tired, stall in progress or get injured often.
You are cutting for an event, photoshoot or wedding and want to do it safely.
You are confused by supplements, protein powders and what gym trainers recommend.
You are a student or young athlete with limited money and want a budget-friendly plan.

What your dietitian looks at

A good plan starts with questions, not a template. In your first consultation the dietitian goes through:

Goal and timeline

Muscle gain, fat loss, performance or recovery, and a realistic timeline.

Training load

Type of training, days per week, session length and intensity, and any competitions.

Body measures

Weight, height, body fat estimate and measurements, and weight changes over the past months.

What you eat and when

Meals around training, protein sources, hydration, and supplements or powders you already use.

Health and medicines

Blood sugar, blood pressure, kidney or liver issues, injuries, and any medicines.

Budget and kitchen

What you can buy and cook, how often you eat out, and whether you share meals with family.

What your plan includes

Calories and protein targets

Daily calories and protein set for your weight and goal, converted into actual desi food: eggs, chicken, daal, chana, dahi and milk.

Training-day and rest-day meals

More carbohydrate before and after hard sessions, less on rest days, with timing that fits your work or classes.

A budget protein plan

Cheap, high-protein Pakistani sources, so you do not need a costly powder to hit your target.

Supplement guidance

What is useful (creatine, whey if you cannot reach protein from food, vitamin D if low) and what is a waste.

Hydration and recovery

How much to drink, electrolytes in hot weather, sleep and recovery meals.

Weekly adjustments

Weight, measurements and performance reviewed, with changes to calories and protein if progress stalls.

What diet can and cannot do

Muscle gain is slow: a realistic rate for most lifters is about 0.25 to 0.5 kg of muscle a month, less as you get more experienced.
You cannot lose fat from one area. Fat loss happens across the body with a calorie deficit.
Protein powder is food, not a magic product. If you eat enough protein from food, you may not need it.
We do not advise steroids, prohormones, fat burners or "stacks" from unknown sources. Many contain banned or unlabelled drugs that harm the liver, kidneys and heart.
Very low-calorie "cutting" diets for an event can cause muscle loss, weakness and rebound weight gain.

Budget protein sources in Pakistan

You can reach a high protein target with ordinary foods. Values below are approximate and vary by brand, cut and cooking.

Food	Portion	Protein
Whole egg	1 large	About 6 g
Chicken breast, cooked	100 g	About 30 g
Daal (masoor, moong), cooked	1 katori (about 150 g)	About 9 to 10 g
Chana (boiled)	1 katori (about 150 g)	About 12 g
Dahi	1 katori (about 150 g)	About 5 to 6 g
Milk	1 glass (250 ml)	About 8 g
Soya chunks, dry	30 g	About 15 g

Keep these ready for your consultation

Your goal, training schedule and the number of days you train per week.
Your weight, height and, if you have it, body fat percentage.
A list of the supplements and powders you use now, with the brand names.
What you usually eat on a training day and a rest day.
Recent blood tests if you have them, especially if you use high-protein diets or supplements.

Do not worry if you do not have all of them. You can start without reports, and send them later when the dietitian asks.

See a doctor first if

You have chest pain, fainting or an unusually fast heartbeat during exercise.
You use or are thinking of using steroids, "prohormones" or injections.
You have kidney disease, high blood pressure or liver disease and want a high-protein diet.
You are losing weight very fast, your periods have stopped, or you feel tired all the time despite eating enough (possible low energy availability).
You are under 18 and want to cut weight for a sport or competition.

Diet works alongside medical treatment and never replaces it. Do not stop or change any medicine because of a diet plan.

Sports and gym: common questions

How much protein do I need for muscle gain?

About 1.4 to 2.0 g per kg of body weight per day is supported by research for people who strength-train, spread over 3 to 5 meals. For a 70 kg person that is roughly 100 to 140 g a day. More than that adds little.

Do I need protein powder?

Not if you can reach your target from food. Eggs, chicken, fish, daal, chana, dahi and milk are enough for most people. Whey is a convenient option if you struggle to get enough protein, and a quality brand matters.

Is creatine safe?

Creatine monohydrate is one of the best-studied supplements and is safe for healthy adults at 3 to 5 g a day. If you have kidney disease, check with your doctor first.

Can I build muscle and lose fat together?

Beginners, people returning after a break and people with higher body fat can often do both slowly with enough protein and strength training. For more experienced lifters, it is usually better to alternate phases.

What should I eat before and after training?

Before: a carbohydrate-rich meal with some protein, 1.5 to 3 hours before (for example roti with egg, or rice with chicken), or a banana if short of time. After: protein and carbohydrate within a few hours, such as chicken with rice or milk with banana.

Are gym fat burners and pre-workouts safe?

Many contain high caffeine or undeclared drugs. They can cause palpitations, anxiety and high blood pressure, and do little for fat loss. We advise against fat burners and discuss pre-workout only if it is a tested product.

Free guides while you decide

General information from our diet plans. They are a starting point; your own plan is set for your body.

Start with one message

Tell us your goal on WhatsApp. We reply with the next step, the fee and a time that suits you.