Question

Jorge from Brazil asks: How much protein should a man eat who goes to the gym four times a week and wants to increase his muscle? I have good liver and kidney function.

Answer

Protein needs are more influenced by body weight and how much muscle you currently have than how much exercise you do. The average American needs about .8 gram per kilogram of body weight. (For example: A 180 pound man needs about 65 g of protein each day.) Exercise can increase protein needs slightly but even the most avid athlete usually needs a maximum of 1.5 grams protein per kilogram of body weight. Most Americans easily eat more protein than they need. If they go to the gym four times a week they do not have to change their diet to meet their protein needs. In Brazil, protein foods are also in plentiful supply for those with adequate income. You probably do not need to be concerned about meeting your protein needs for muscle building unless you do not consume chicken, turkey, beef, pork, fish, tofu, dairy products or beans. Dr. Irene