How much protein do we actually need?
Brad Schoenfeld PhD., did a survey on collegiate women athletes and found that the vast majority of them did not take in enough protein. Adequate protein intake is essential to help you effectively recover from ALL training, to maintain muscle and to support protein synthesis pre/post exercise. How much protein? Recommendations are to consume at least 1.6 g/kg/day OR .75g/lb./day (.75 grams protein x bodyweight per day). If your goal is to add some muscle to your frame, then 1g per pound of ideal bodyweight is recommended.
Lemon PW, Tarnopolsky MA, MacDougall JD, Atkinson SA: Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders. J Appl Physiol. 1992 Aug, 73 (2): 767-775.