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beware of the protein myth While a certain amount of protein is important for muscle repair, the belief that bodybuilders and hardcore athletes need large quantities of protein to promote muscle growth is a myth. The recommended daily allowance of protein for adults is 0.8 grams per kilogram of body weight. This means that if you weigh 180 pounds, you should be eating about 2.3 ounces of protein a day, which is the equivalent of about 2½ cans of water-packed tuna or 7 ounces of chicken breast. Most people meet this level when about 15% of their daily caloric intake comes from protein. During periods of intense training, your need for protein may be higher, ranging from 1.0 to 1.5 grams per kilogram of body weight. For a 180-pound man, this means 2.9 to 4.3 ounces of protein per day. Weightlifters who have a high proportion of lean body mass can meet this requirement through a diet that has 15 to 20% of daily calories coming from protein. On the other hand, too much protein can make you fat. Some research has shown that weight trainers may not even need more protein than average people. Plus, since the body converts any protein (and carbohydrates for that matter) that exceeds its caloric needs directly to body fat, you really shouldn't eat too much protein or you will end up packing on unwanted pounds. Protein intake should make up 10 to 20% of your total daily calories |
| this means 2.9 to 4.3 ounces of protein per day |
