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KARMA CLINIC · MALTA
Sports Nutrition & Muscle Gain in Malta
Personalised nutrition for strength, endurance, recovery and body composition — built around your sport, schedule and goals.
Whether you train in the gym, run, cycle, swim or play team sports, what you eat can make a meaningful difference to how you train and recover. At Karma Clinic, registered nutritionist Daniel Petre brings over 20 years of experience to practical, individualised nutrition planning.
Nutrition that matches your training
There is no universal sports diet. Your energy needs depend on training volume, body size, recovery, health and the results you want. Eating too little can undermine performance and recovery, while supplements cannot compensate for an inadequate everyday diet.
Build muscle and strength
Plan sufficient overall energy, well-distributed protein and carbohydrates to support resistance training and recovery.
Improve endurance
Fuel longer sessions, plan pre- and post-training meals and consider carbohydrate needs during prolonged activity.
Manage body composition
Support fat loss where appropriate while protecting training quality and muscle mass, without extreme restrictions.
Hydrate for Malta’s climate
Adjust fluid and electrolyte strategies for heat, humidity, sweat losses and exercise duration.
Recover more effectively
Choose practical meals and snacks that provide protein, carbohydrates and key nutrients after training.
Use supplements wisely
Review whether a supplement is useful, its safety, and contamination or anti-doping risks for tested athletes.
What might a training day look like?
Breakfast: Greek yoghurt, oats, berries and nuts.
Lunch: Chicken or chickpea grain bowl with vegetables and olive oil.
Before training: Banana and toast, adjusted to session timing and tolerance.
After training: A meal with protein and carbohydrates, such as fish, potatoes and vegetables.
Evening: Balanced dinner and an optional snack according to individual needs.
Illustrative example only — portions, timing and food choices depend on the person and activity.
How we work together
01 · Free first consultation
Discuss your sport, training week, current diet, goals and any relevant medical considerations.
02 · Body composition assessment
Use measurements where appropriate to establish a starting point and track trends, not just scale weight.
03 · Personal nutrition plan
Receive practical meals, recipes and guidance for training and rest days.
04 · Progress reviews
Adapt the plan as training demands, performance and body composition change.
Frequently asked questions
Do I need protein shakes to build muscle?
No. Many people can meet their protein needs with food. A shake may be convenient but is not essential.
How much protein should I eat?
Needs vary by body weight, training and health. For many healthy exercising adults seeking muscle gain, approximately 1.4–2.0 g/kg/day is a commonly used range; your individual target may differ.
Can I lose fat and gain muscle at the same time?
Sometimes, especially in beginners or those returning to resistance training. Results depend on training, energy intake and recovery.
Should I avoid carbohydrates?
Not generally. Carbohydrates are an important fuel for many forms of training, especially longer or higher-intensity sessions.
Do you work with competitive athletes?
Nutrition support can be tailored to different training demands. Please discuss your sport and competition requirements during your free consultation so we can confirm the appropriate scope of support.
Are creatine and other supplements necessary?
No supplement is essential for everyone. Some have evidence for specific goals, but suitability depends on health, age, medication and competition rules.
How do I manage hydration in Malta’s summer heat?
Plan around the weather, duration and your own sweat losses. Longer or sweat-heavy sessions may require electrolytes as well as water.
Is the first consultation free?
Yes. Your first consultation at Karma Clinic is free. Any subsequent assessments or personalised programmes can be discussed before you proceed.
Fuel your next goal with a personalised plan
Book a free first consultation with Daniel Petre at Karma Clinic in Malta.
This page provides general nutrition information and is not a substitute for individual medical advice. People with medical conditions, a history of disordered eating or specific sporting requirements should seek appropriate professional guidance.