High-Protein Foods: How Much Do You Actually Need?

What is actually happening on Saudi shelves

According to Arab News, major Saudi brands including Almarai, Nada and Alhatab have rolled out high-protein lines — muscle milks, power-milk coffees and zaatar crackers — with some items carrying 30 to 40 grams of protein each. The push is driven by a growing wellness culture and social media. Shoppers are split: some told the paper the labelled versions make it easy to hit their targets, while others called it more of a marketing scheme and said they read the full ingredient list rather than trust the front of the box. Independent market data agrees the trend is real: Saudi Arabia’s protein-fortified food market is now worth hundreds of millions of dollars and is forecast to keep growing through the early 2030s, in step with Vision 2030’s focus on health.

How much protein do you really need?

This is where a high protein diet gets practical. A nutritionist at King Faisal Specialist Hospital told Arab News that what matters is enough good-quality protein inside a balanced diet, and that the World Health Organization puts protein at 10 to 15 per cent of daily energy for healthy adults. For anyone lifting or training regularly, the sports-science numbers are clearer still. The International Society of Sports Nutrition’s position stand puts the target for building and keeping muscle at roughly 1.4 to 2.0 grams of protein per kilogram of body weight per day.

Put a number on it: a 70 kg person aiming for the middle of that range would want around 110 grams of protein across the day. That is a realistic target you can plan meals around — far more useful than chasing whichever product shouts the biggest number. If you want your own figure instead of guessing, our fitness calculators let you work backwards from your body weight to a daily target.

High-protein foods that beat the label

You do not need a fortified product to hit that number. Some of the most affordable high protein foods are already in the Saudi kitchen, and they cost far less per gram of protein than a branded bar or shake:

• Eggs and laban. A breakfast staple that quietly stacks protein before your day starts.
• Labneh and cottage-style cheese. Thick, filling and easy to build a snack around.
• Chicken and fish. The backbone of most high protein meals — grilled, not fried.
• Lentils, fava beans and chickpeas. Foul, hummus and lentil soup are protein-dense, cheap and local.

When you eat it matters too

Timing is the part most labels ignore. The same sports-nutrition guidance suggests spreading protein across the day rather than loading it all at dinner: aim for roughly 20 to 40 grams — about 0.25 grams per kilogram of body weight — in each main meal, every three to four hours. Spacing your high protein meals this way gives your muscles a steady supply to repair and grow, especially on training days. Pair it with real strength work — you can browse movements in our exercise library — because protein only builds muscle when you give it a reason to.

Is more always better?

No — and this is the myth the label quietly encourages. Protein works within an effective range. Once you are meeting the amount that supports muscle repair and growth, piling on more does not automatically build extra muscle; it just costs more and crowds out other foods your body needs. Balance beats extremes, which is exactly what the hospital nutritionist was getting at. If you are unsure how to fit protein around your training and goals, a coach can help — our personal trainers build nutrition habits into a plan you can actually keep.

Train smart, eat smart at GymNation KSA

The high-protein aisle is not a scam, but it is not a shortcut either. Hit a sensible daily target, lean on affordable whole foods, spread it across the day, and put it to work with proper training. When you are ready to turn good eating into real results, join GymNation and train somewhere built to help you do exactly that.

Sources:
arabnews.com
ncbi.nlm.nih.gov
mordorintelligence.com

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.