The Basics
The average person needs at least 0.8 grams of protein per kilogram of bodyweight a day to maintain normal body functions (divide your weight in pounds by 2.2 to convert to kilograms). Skeletal muscle accounts for approximately 62% of protein found in the body but protein also plays an important role in such functions as creation of antibodies for immune responses, blood clotting factors, neurotransmitters, hormones and enzymes. If a person does not take in enough protein through diet, muscle breakdown will occur in order for the body to compensate and continue these necessary processes. However, protein malnutrition is seldom seen in the healthy American adult unless a person is in a disease state as the average American adult eats about 100- 125 g of protein daily.
The Sources
It’s easier than you may think to get enough protein through your diet alone. Spreading your protein intake out throughout the day will also help keep you feeling satiated and less likely to overeat. The following is a list of common sources of 
protein (a 3 ounce portion of meat is visually equivalent to the size of a deck of cards):
- Beef (6 oz.) – 54 grams
- Turkey, breast (6 oz.) – 51.4 grams
- Chicken, breast (6 oz.) – 37.8 grams
- Ham (6 oz.) – 35.4 grams
- Salmon (6 oz.) – 33.6 grams
- Kidney Beans (1 cup) – 13 grams
- White Beans (1 cup) – 19 grams
- Cottage cheese (1 cup) – 28.1 grams
- Yogurt, low fat (1 cup) – 10.7 grams
- Milk, non fat (1 cup) – 8 grams
- Tofu (6 oz.) – 13.8 grams
- Peanut Butter (2 Tbsp.) – 8.1 grams
- Almond Butter (2 Tbsp.) – 7 grams
- Quinoa (1 cup uncooked) = 24 grams
So How Much Do I Need If I’m Working Out?
Here is where things can get confusing. The 0.8 g/kg recommendation increases for those who are endurance athletes or strength/power lifters. This increased amount is due to the effects of muscle protein breakdown after a workout, as well as enhancing protein synthesis. Endurance athletes may need 1.2 to 1.4 g/kg bodyweight and strength/power lifters can be up 1.4 to 1.75 g/kg bodyweight.
But before you increase your protein needs really ask yourself if you fall into the category of an “athlete”. These are people who are heavy lifters and/or who participate in endurance events such as half-marathons, marathons, cycling races, or triathlons. Although protein is necessary it also carries calories with it, and as you know after reading this post too many calories (even healthy calories) can sabotage your weight loss efforts. If this sounds like you then 0.8 to 1.2 g/kg protein per day is likely sufficient for your needs. For example, a 130 pound woman who attends spin classes twice a week, lifts weights twice a week, and runs on the treadmill or the elliptical for 30 minutes a few times a week needs approximately 60-70 grams of protein per day. If she eats a six ounce turkey breast for dinner, 1/2 a cup of cottage cheese for a snack, and 1 cup of milk with breakfast she has already met her protein needs.
The Bottom Line
Regardless of how much protein you need, eating a meal that includes both carbohydrates and protein within 1 hour (timing 
is important to see maximum results) of endurance or resistance exercise is important for minimizing protein breakdown and maximizing protein synthesis in the muscles. Not ready for a meal? Believe it or not your best workout recovery drink is a glass of skim chocolate milk. It has the perfect ratio of carbohydrates to protein and multiple scientific studies have shown that it is a highly effective recovery drink.