Agnew and Marin say that to determine your optimal protein needs, divide your weight in pounds by 2.2. The ending figure is a good upper figure for the amount of protein you need. For example, they say, a 32-year-old man who weighs 180 pounds who wanted to increase lean muscle mass should eat up to 82 grams (his weight in kilograms) daily.
"We have this idea that it's easy to get too much protein, but really men who are active and want to maintain muscle mass need to eat more protein than they might think they need," say Philip Goglia, PhD, a nutritionist and founder of Performance Fitness Concepts, a testing center for sports training in Venice, Calif.
"Too often we turn to carbohydrate-heavy meals in the evening. Carbohydrates are satisfying and taste good, but men are better off eating the majority of their protein at dinner, which helps their bodies rebuild muscle tissues overnight," adds Goglia, who also is the author of Turn Up The Heat, Unlock the Fat Burning Power of Your Metabolism.
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