How much protein do I need?
I will try to explain the amount of protein required for each athlete, so you can calculate yourself.
We all know that proteins are essential to repair and build your muscles, in addition to other functions. Now, according to the activity of the adult individual, how much protein do you need?
A sedentary individual should ingest 0.8 grams of protein per kg.
An amateur athlete resistance between 1.2 and 1.6 grams of protein per kg.
An amateur athlete who want to gain muscle mass, you should take between 1.5 and 2.0 grams per kg.
There is no scientific evidence that the body is able to leverage more than 2.0 grams of protein per kg. Therefore, eat more in this case, no further increase our muscle size. It should be clear that is not good an excess or a deficiency of protein in your diet.
As a side note, for those who seek to increase their muscle mass, do not forget that carbohydrates also are very important, as those who will bring you the energy required to push through your toughest workouts.