How much protein per day — UAE guide card with Applied Nutrition ISO-XP whey isolate
Supplements-nutrition

كام جرام بروتين تحتاج في اليوم؟ دليل حسب هدفك — الإمارات 2026

نشر بواسطة
Aug 20 2025

الإجابة باختصار

The RDA is 0.8 g of protein per kilogram of bodyweight per day, which covers basic needs for a sedentary adult. If you lift weights or train hard, aim for about 1.6 g/kg a day (Morton et al., 2018), within a practical range of 1.4–2.0 g/kg (Jäger et al., 2017). Spread it over 3–4 meals of 0.3–0.4 g/kg each.

هذا الدليل منشور بالعربية في مقال مستقل على مدونة SupplMentor.

اقرأ المقال بالعربية: كام جرام بروتين تحتاج في اليوم؟

References

  1. Morton RW et al. Protein supplementation and resistance training-induced gains in muscle mass and strength: a systematic review, meta-analysis and meta-regression. Br J Sports Med, 2018.
  2. Jäger R et al. International Society of Sports Nutrition position stand: protein and exercise. JISSN, 2017.
  3. Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? JISSN, 2018.
  4. Bauer J et al. Evidence-based recommendations for optimal dietary protein intake in older people (PROT-AGE). JAMDA, 2013.
  5. Devries MC et al. Changes in kidney function do not differ between healthy adults consuming higher- compared with lower- or normal-protein diets. J Nutr, 2018.

Shop the supplements in this guide

Browse all بروتين الواي

Related reading

العلامات:
يشارك:

مقالات ذات صلة

Doctor's Best Digestive Probiotic box beside the headline Probiotics: what to check

Probiotics Guide UAE 2026: Strains, Evidence, and How to Choose

Probiotics are live microorganisms described in scientific consensus by their identity, adequate amounts and evidence of a health benefit. A supplement is not automatically...
Applied Nutrition Vitamin B12 capsules beside the headline Vitamin B12: who needs it

Vitamin B12 Guide UAE 2026: Benefits, Dosage, and Best Forms

Vitamin B12 is an essential vitamin found mainly in animal foods and fortified foods; it contributes to normal red blood cell formation and normal...
SupplMentor card: creatine benefits - real effect in repeated short bursts, strength gains alongside training, brain claims still being studied

Creatine Benefits, Side Effects and How to Take It (UAE 2026)

Creatine is the most researched supplement in sports nutrition, and also one of the most oversold. Search "creatine benefits" and you get lists of...
SupplMentor card: creatine gummies or powder - count the grams not the gummies, powder is the cheaper 5g, stability is the open question

Creatine Gummies vs Powder UAE 2026: Are You Getting the Dose?

Creatine gummies are everywhere now. They taste like sweets, they fit in a gym bag, and you do not need a shaker. The question...
SupplMentor card: sleeping on shift work - light timing beats any pill, magnesium glycinate for the wind-down, less melatonin than you think

Shift Work and Sleep UAE 2026: What Actually Helps

If you work nights or rotating shifts, you already know the problem. You get home at 8 in the morning, exhausted. You lie down...
SupplMentor card: your first 90 days - three supplements, not ten; training decides the outcome; add the rest later once training is a routine

First 90 Days in the Gym UAE 2026: What to Buy and What to Ignore

Your first 90 days in the gym are about building the habit: turning up, lifting a little more over time and eating enough protein....
SupplMentor card: training in 40 degrees - water alone can dilute you, weigh yourself around the session, sodium is the one that matters

التمرين في حر الإمارات: الترطيب والأملاح وفقد العرق — 2026

هذا المحتوى منشور بالعربية في مقال مستقل على مدونة SupplMentor. اقرأ المقال بالعربية
Applied Nutrition Vitamin C 1000mg tub beside three notes: absorption plateaus near 200mg, no prevention in most people, slightly shorter colds

فيتامين سي: الجرعة والامتصاص وخرافة نزلات البرد — الإمارات 2026

هذا المحتوى منشور بالعربية في مقال مستقل على مدونة SupplMentor. اقرأ المقال بالعربية

أسئلة شائعة

How much protein per day do I need to build muscle?
About 1.6 g per kg of bodyweight per day, within a range of 1.4–2.0 g/kg, combined with regular resistance training. Some people benefit up to about 2.2 g/kg.
Is 0.8 g of protein per kg enough?
It is enough to meet basic needs for a sedentary adult. If you train, play sport or are over 65, your needs are higher, usually 1.2–2.0 g/kg depending on your goal.
How much protein can my body use in one meal?
Aim for 0.3–0.4 g per kg of bodyweight per meal, spread across 3–4 meals. Larger servings are still used, just more slowly.
Do I need protein powder to hit my target?
No. Food comes first. A powder is a convenient way to fill the gap when food alone falls short, for example after training or on busy days.
Can I have protein on rest days?
Yes. Muscle repair continues on rest days, so keep your daily protein target the same every day.
Is a high-protein diet safe for healthy kidneys?
Research in healthy adults shows no harm to kidney function from higher-protein diets. If you have a kidney condition, ask your doctor what intake suits you.