Healthy sources of protein supply the amino acids that help to preserve and build muscle, and heal musculoskeletal tissues. It helps to maintain your muscles, and amino acids are a building block for many important cell reactions. Everyone needs at least .8 grams of protein per kilogram of body weight (weight in pounds divided by 2.2). For example: a person who weighs 150 lbs needs 54 grams of protein per day.
- for sedentary individuals: .8 gms/Kg
- moderate to vigorous aerobic training: 1.2 gms/Kg of lean body weight
- weight lifting to make body shaping or hypertrophy gains: 1.4-1.6 gms/Kg
- healing from surgery: 1-1.2gms/kg
- healing a tendon or ligament from injury: 1.2 gms/Kg of lean weight