In the fitness industry there are endless arguments about how much protein is appropriate to consume. The popular theory (especially amongst bodybuilders) is that you need protein to build muscle, therefore, eat as much protein as possible to maximize hypertrophy. I have learned over the past year that Americans in general get more than adequate amounts of protein and overconsumption can lead to oxidation, inflammation and build up of homocysteine which leads to heart disease and weakening of the skeletal system.
You need a little less than half your lean body weight in grams of protein per day. For most women this would be approximately 45-55 grams and 55-65 grams for men. The need increases with your activity level but you shouldn’t generally need to consume more than 1gram per pound of lean body mass even as an elite athlete.
I started tracking my nutrition recently and discovered that since I don’t eat like a typical American, I was very protein deficient. I am trying to incorporate more meat into my diet and on occasion I do mix up a protein shake. Jay Robb is the most popular brand nutrition advocates will recommend. High quality protein with only 6 ingredients, all of which are pronounceable and non-synthetic.