How much protein should you consume daily if you exercise hard?
Whatever you do, don’t ask this in a room full of nutritionists unless you want a debate. It’s a controversial question, with some studies claiming that too much protein can even hurt kidney function.
But now we may have a definitive answer: the International Society Of Sports Nutrition has weighed in with a recommendation that you have 1.4 to 2.0 grams of protein per kilo of bodyweight per day for optimum results.
So for example, if you way 65kg, you should have 91-130g of protein per day. If you weight 85kg you should have 119-170g per day.
To put this into perspective, 100g of chicken breast meat has 30g of protein. So by eating a balanced diet, chances are you’re already getting plenty of protein. No stress!