Question: How much protein do I need?

Answer: If you’ve got as much “juice” flowing through you as Sylvester Stallone does, you need a lot.

But if that was the case, you would know that. Wouldn’t you? For the rest of us the situation is a little different.

According to the World Health Organization, adults need about 0.8 grams of protein per kilogram (approximately 2.2 pounds) of body weight each day.

This means that a 150-pound adult requires around 54 grams of protein daily, similar to the Institute of Medicine recommendation of 46 grams for women and 56 grams for men.

However, some studies recommend higher amounts (up to 1 gram of protein per pound of body weight each day) for other physiological benefits including more lean mass, less fat mass, and bone health as well as a better cardiovascular risk profile.

For active individuals looking to add protein to the diet, meats and other animal products provide “complete” protein, meaning that they contain all the essential amino acids that are needed for the maintenance of muscle tissue.

These foods may increase saturated fats and cholesterol, however, which many wish to avoid. An alternative is to eat large servings of “incomplete” proteins – such as legumes and grains – so that the combination provides all the essential amino acids.

But doing so increases both carbohydrate and caloric intake and is not always conducive to physical activity. So, if you are not ready to abandon meats and other animal products – I know I am not letting go of my steak any time soon – choose lean protein sources. [sources: WHO, Taste for Life]