Proteins are the building blocks of your body. Your bodies Legos. ALL lean tissue in your body is made up of protein. That is why it is so important. Every time you exercise you are micro tearing your muscles and connective tissue. In order to repair this, your body needs adequate protein for recovery. Increase the intensity in your workouts, your protein needs increase to repair the damage. You always was to be in the black on this macro nutrient to prevent losing muscle mass.
There are numerous studies and schools of thought on ‘how much’ we need daily. These range from 0.8 to 2.2 per kg of bodyweight. I feel the lower number is the bare minimum for survival. I always try and teach to stay towards the upper range of that spectrum if you are active, participating in a fitness program, or looking to sustain and develop lean muscle tissue. Most of my active clients shoot for a 1gr per pound goal, where some may use the same calculation based on lean body mass. It all comes down to your goals and needs for recovery.
Here are some other important facts about protein: