How much protein do you actually need after training?
The 30-gram rule, why timing matters less than the daily total, and simple ways to hit it.
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Your everyday nutrition guide — written by the NY11 team to help you choose better.
Staying hydrated across a Ramadan fasting day
Front-load fluids at suhoor, lean on soups and fruit, and go easy on salt and caffeine.
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Reading a nutrition label the smart way
Start with the serving size, then scan added sugar, fibre and the ingredient order.
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Enjoying mansaf, kept in balance
Jordan's national dish fits a healthy week — it's about portion, plate balance and the rest of the day.
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Meal prep for a busy Amman week
Cook a base of grains and protein once, then mix and match all week without eating the same plate twice.
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A Jordanian breakfast that keeps you full till noon
Foul, hummus and a boiled egg pair protein, fibre and good fats — the combination that beats hunger.
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