Many athletes wonder if they need to consume extra protein or take protein supplements to gain muscle. Although athletes need more protein than the Recommended Daily Allowance (RDA) listed for a physically inactive person, understand that most people (possibly with the exception of vegetarians) get more than enough protein in their diets without even trying. If you are consuming a quality, varied, diet full of wholesome and nutritious foods, protein supplementation is not necessary.
Extra protein, extra calories and extra muscle
Extra protein is not automatically turned into muscle. In fact, excess protein calories can result in increased body fat. Too much protein also can strain your kidneys, since your kidneys must remove the additional nitrogen (a by-product of protein breakdown) through your urine.
Weight gain is based primarily on how many calories you are eating, not necessarily how much protein is in your diet. To gain a pound a week, you theoretically need to consume an extra 500 calories a day, and these calories should be 55-65% carbohydrates, 10-15% fat and 20-30% fat. The carbohydrates are important to give you energy for your workouts. Combine the extra calories with a quality weight lifting program 3-4 times a week to make sure you add muscle not fat. Do not try to gain too much weight too fast or you will more likely add body fat instead of muscle.
Daily Protein Guidelines (reference: Nancy Clark's Sports Nutrition Guidebook)
Current RDA for sedentary adult: 0.4 grams of protein per pound of body weight
Growing teenage athlete: 0.7-0.9 grams of protein per pound of body weight
Athlete restricting calories: 0.8-0.9 grams of protein per pound of body weight
Adult recreational exerciser: 0.5-0.7 grams of protein per pound of body weight
Adult building muscle mass: 0.7-0.8 grams of protein per pound of body weight
Adult endurance athlete: 0.6-0.7 grams of protein per pound of body weight
Protein content of common foods:
1 large egg: 6 grams
8 oz of milk (1%): 8 grams
1 cup of yogurt: 11 grams
Hamburger, broiled, 4 oz: 30 grams
Chicken breast, roasted, 4 oz: 35 grams
Tuna, 6 oz: 40 grams