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Protein is one of the most essential nutrients in our body. It has a wide range of physiological functions that are required for achieving optimal physical performance. Protein forms the structural basis of muscle tissue, is a major source of energy for muscle contraction and is also the major component of enzymes and blood in the muscle.

Athletic performance is greatly affected by the amount of protein we consume each day. The average requirement for dietary protein by the US RDA is approximately 0.8 grams per 2.2 pounds of ideal body weight per day.

Therefore, an adult male who weighs 154 pounds would ideally consume approximately 56 grams of protein daily (or 40 grams per day for a female who weighs 110 pounds). Ideally, 10-15% of our daily calories would come from protein-rich foods.

Endurance athletes might consider a 15-20% higher protein intake due to the large volume of energy used during training and the trauma of repeated muscular contractions.

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