Archive · 25 Aug 2026
Fitness Coach Shares Two Protein Rules For Faster Muscle Growth
Protein helps your body repair and build muscles after exercise.
Fitness coach Tridev Pandey says people should focus on two simple rules.
First, they should eat enough protein every day.
His suggested calculation is body weight in kilograms multiplied by 1.5.
Someone weighing 60 kilograms would aim for 90 grams daily.
Second, people should spread their protein across the day.
For example, 90 grams could be divided into 30 grams at breakfast, lunch, and dinner.
Protein after exercise can help, but one very large meal is not necessary.
The article says people should consult a qualified medical professional for personal advice.
Celebrity fitness coach Tridev Pandey says meeting total daily protein needs is the foundation for muscle growth.
Pandey recommends calculating a daily target by multiplying body weight in kilograms by 1.5.
A person weighing 60 kilograms would therefore target 90 grams of protein daily.
He advises spreading protein across meals instead of consuming most of it at dinner.
Pandey says post-workout protein can help, but consistent protein intake throughout the day matters more.
- Who
- Celebrity fitness coach Tridev Pandey, who has trained Sanya Malhotra, Kartik Aaryan, and Shweta Tripathi.
- What
- He shared two protein-intake rules intended to support faster muscle building.
- When
- In an Instagram post; the article does not provide a specific date.
- Where
- Instagram.
- Why
- To explain that meeting a daily protein target and distributing protein across meals are more important than relying on protein hacks or one large post-workout meal.
- Recommended formula
- Body weight in kilograms × 1.5 = daily protein target.
- Example target
- A person weighing 60 kilograms would target 90 grams of protein daily.
- Meal distribution example
- A 90-gram daily target could be divided into about 30 grams at breakfast, lunch, and dinner.
- Coach’s first rule
- Meet the total protein target every day.
- Coach’s second rule
- Spread protein across the day rather than eating most of it at dinner.
- Post-workout advice
- Protein after training can help, but the coach recommends a steady supply throughout the day.
- Medical disclaimer
- The article says the advice is general information and not a substitute for qualified medical advice.