Protein has a wide range of benefits from improving your muscle recovery, which is important for all fitness goals to keeping you full for a longer period of time, which is beneficial for weight loss goals. According to the USDA, the recommended amount of protein consumed daily 0.8 grams per pound of bodyweight. That number is acceptable for somebody who does not participate in strenuous activity. This means somebody who weights 150 lbs should consume 120 grams of protein per day. However, in an athletic program, whether you are losing weight, gaining mass, or competing in a sport, that amount is not enough.
For somebody who is bodybuilding, on a weight loss exercise plan, or a lean muscle building exercise plan, they need to consume 1.5 grams of protein per pound they weigh. For example, a 150 lb person should consume 225 grams of protein per day.
For people competing in extreme sporting events like the triathlon, they should consume 2.5 grams of per day. For example, 150 lb person should consume 375 grams of protein per day.
Protein should be consumed in a variety of ways. Lean meats like grilled chicken, fish, and turkey are recommended, along with protein powders, ranging from whey to veggie protein.