For decades there have been many theories about how much protein is required for both bodybuilders and athletes, some have been based on science, some on pure speculation or conjecture, but the theory that has been most successful is the following.
You should aim to consume a minimum of 1 gram of protein per pound of body weight, which is equivalent to 2.2 grams per kilogram of body weight. So a 12 stone man weighs 168 pounds, 1 stone equals 14 pounds, one kilo equals 2.2 pounds, which means you should consume 168 grams of protein per day as a minimum intake. If taking performance-enhancing products such as steroids, up to 2 grams of protein should be consumed per pound of body weight, as steroids improve the body’s ability to absorb protein (positive nitrogen balance) and dramatically increase size of muscles when high protein is ingested.
Whey isolates and hydrolyzed whey are currently the best proteins the body can absorb, especially after a workout and between meals during the day. For the night, a blended fast and slow release protein is great as your body can absorb it slowly during your sleep so you don’t starve your muscles recovering essential amino acids, the building blocks of protein. Remember to eat little and often and be sure to consume protein with every meal so that you always maintain a positive nitrogen balance; Failure to do so can hamper your recovery and growth.