Nutrition for Performance · Volume 14
Protein Without Confusion
How much, from where, and when it actually matters
The Protein Playbook
Signature edition
- Hit your protein target every day
- Vegetarian and non-veg made easy
- Clear answers to every protein myth
Instant download · UPI, cards, net banking · Secured by Razorpay
Add 2+ books to your cart to save up to 30%, or get all 60 books for ₹2,999
About this book
Protein is the most talked-about nutrient in fitness — and the most misunderstood. Some people eat far too little to build or keep muscle. Others obsess over 30-minute "anabolic windows", spend a fortune on supplements, or worry that protein will damage their kidneys.
This book cuts through the noise. You'll learn what protein does, how much you really need for your goal and age, how to hit your target on vegetarian, vegan and non-vegetarian Indian diets, how quality and timing matter (and when they don't), how to choose a protein powder, and what the evidence says about safety.
Clear numbers, practical meal plans and no hype.
Inside: 21 chapters
- 01What Protein Does
- 02How Much Do You Need?
- 03Protein Quality
- 04Protein Distribution
- 05Timing
- 06Vegetarian Protein Mastery
- 07Vegan Protein
- 08Non-Vegetarian Protein
- 09Protein Powders
- 10Protein and Health
- 11Protein Across the Lifespan
- 12Protein and Fat Loss
- 13Protein for Recovery
- 14Reading Food Labels
- 15High-Protein Snack Ideas
- 16Protein for Weight Gain
- 17Protein Recipes
- 18Your Protein Plan
- 19One-Week Protein Tracker
- 20Myths and Questions
- 21Glossary
Read the introduction
Chapter 1
What Protein Does
Protein is made of amino acids — the building blocks of muscles, enzymes, hormones, antibodies, skin, hair and much more. Your body constantly breaks down and rebuilds proteins; dietary protein supplies the amino acids to do it.
Essential amino acids
There are 20 amino acids in human proteins. Nine are essential: the body can't make them, so they must come from food. One essential amino acid, leucine, plays a special role in triggering muscle protein synthesis.
Protein's roles in fitness
Training creates the signal for muscle growth; protein supplies the materials. Without enough protein, the signal is wasted.
How Much Do You Need?
The general recommended dietary allowance for adults (around 0.8 g per kg body weight per day) is set to prevent deficiency in most people — not to optimise muscle building or support intense training.
Practical targets
Research on muscle gain in resistance-trained people suggests benefits largely level off around 1.6 g/kg, with some people benefiting up to about 2.2 g/kg. Higher intakes during fat loss help protect muscle.
The book continues for 55 pages across 21 chapters.
Reader reviews
No reviews yet. Only verified buyers can review a book — every buyer gets a review form on their download page, and each review is checked before it appears here.
Save with a bundle
This book is part of these offers.
5 books · save 42%
Body Transformation Starter
Lose fat, build strength, eat the Indian way
Beginners who want a complete 90-day start: training, fat loss, food and running.
₹1,799₹3,095if bought singly6 books · save 40%
Muscle Builder Stack
Size and strength, done right
Lifters chasing muscle: hypertrophy, the big three, protein, lean bulking, supplements and recovery.
₹1,999₹3,344if bought singly
