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دليل البروتين الكامل: كل اللي محتاج تعرفه قبل ما تشتري مكمل البروتين

نشر بواسطة
Jul 21 2025

الإجابة باختصار

Choose a protein powder on three things: grams of protein per scoop, halal certification, and third-party testing. Whey concentrate suits most people; isolate only helps if you are lactose intolerant or cutting. Aim for 1.6 to 2.2 grams of protein per kilogram of bodyweight daily from all sources combined.

هذا الدليل منشور بالعربية في مقال مستقل على مدونة SupplMentor.

اقرأ المقال بالعربية: دليل البروتين الكامل

References

  1. ISSN position stand: protein and exercise. JISSN, 2017.
  2. 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.

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أسئلة شائعة

How much protein do I need per day in UAE?
Aim for 1.6–2.2g per kg of body weight daily. UAE diets often fall short — whey or beef protein supplementation helps hit this target conveniently.
Is whey protein safe for kidneys?
Yes, for healthy individuals. Research shows no kidney damage at intakes up to 2.2g/kg in people without pre-existing conditions. Stay well hydrated.
Which protein powder is best for UAE Muslims?
Applied Nutrition Critical Whey and BEEF-XP Clear Protein are halal-certified and widely available in UAE. ISO-XP isolate is ideal for those who are lactose sensitive.
When should I take protein powder?
Total daily intake (1.6–2.2g/kg) matters more than timing. Post-workout within 2 hours supports muscle protein synthesis, but daily consistency is the primary driver.