PROTEIN USE AND MIXING

This a common table to go by, it,s not Gospel but it is close.

HEALTH CONSCIOUS,ACTIVE ADULTS:
Consume 0.4 to 0.5 grams of protein per pound of body weight per day.

ENDURANCE ATHLETES:
Consume 0.5 to 0.7 grams of protein per pound of body weight per day.

STRENGTH ATHLETES:
Consume 0.7 to 0.8 grams of protein per pound of body weight per day.

Example for a Strength Athlete: 200 lb x 0.7 grams of protein = 140 grams per day.
Ideally spread over smaller meal per day.

NOTE: Athletes who engage in intense, regular exercises should consume at least 120 fl oz of water per day. Drink an additional 16 fl oz of water for every pound lost during exercise.