The Population Reference Consumption Amounts (PRI) for protein have been issued by the European Food Safety Authority (EFSA). An IRP denotes the quantity of a single nutrient that the majority of people in a particular population require to sustain excellent health, based on age and gender.
The EFSA Scientific Expert Panel set the following protein PRI for adults, babies, and children, as well as pregnant and lactating women:
**0.83 g per kg of body weight per day for adults (including the elderly).
Infants, children, and adolescents: 0.83 g to 1.31 g per kilogram of body weight every day, depending on age.
**Pregnant women should consume an extra 1 g, 9 g, and 28 g per day throughout the first, second, and third trimesters, respectively.
**Nursing mothers: an additional 19 g per day for the first 6 months of breastfeeding, and 13 g per day beyond that.

Protein needs in athletes are higher than in inactive people. This is because of the following factors:
When the muscles are exposed to microtraumas, causing overcompensation, an athlete need a protein excess in order to heal and enhance his muscular mass. When you tug on a muscle, tiny microtraumas form that must be corrected by overcompensation. It is critical for this that the body obtains extra protein that it may utilize to repair and build damaged tissue.
An athlete, on average, has greater muscle mass than a sedentary person (save for athletes who focus solely on aerobic sports), and so need more protein merely to maintain nitrogen equilibrium in the body without losing muscle mass.
Tarnopolski's research (Tarnopolski, 1988) leads to the following recommendation:
Athletes (natural bodybuilders): 1.2 g per kg of body weight every day
Distance runners: 1.6g per kilogram of bodyweight each day
These two amounts are much higher than the recommended levels for the general population (0.8 g of protein / kg of body weight). The study concluded that “during training, bodybuilders require a slightly higher daily protein intake than sedentary people for the maintenance of lean mass, and endurance athletes require a higher daily protein intake than bodybuilders or sedentary people to meet the needs of catabolism during exercise.”

Other research suggests that the protein demand for anaerobic activities may be larger than for aerobic ones. The polar reverse of what Tarnopolsky claims. Endurance athletes who engage in aerobic activity may consume 1.2-1.4 g of protein per kilogram of body weight per day. Athletes who engage in anaerobic activity can increase their daily protein intake by 1.4-1.8 grams per kilogram of body weight to boost muscle protein synthesis or compensate for amino acid loss during exercise.
High-protein diets “suggested” by professional bodybuilders on both sides of the Atlantic might include levels as high as 4.3 g per kg of body weight, which are extremely high amounts that have no impact on a person under normal settings (i.e. without using anabolic steroids).
According to scientific research, increasing the daily protein dosage by two to three times does not result in increased muscle mass or physical performance.

Remember Is protein required for good health? Without a doubt! Do we require protein-fortified foods to satisfy our requirements? Not at all! For the most part, diet suffices to fulfill protein requirements. Remember that meat, fish, eggs, dairy products, and soy products are the finest sources of protein. However, practically all foods, including grains, fruits, and vegetables, include protein! The crucial thing is to spread protein sources out over several meals and snacks throughout the day, rather than consuming it all at once, as many people do.
Vegans, on the other hand, should multiply the figures in this article by 1.2 since plant-based proteins are more difficult to digest.

Protein needs for bodybuilders are double those for sedentary people, especially beyond 40 years.
Strength training offers several health advantages, including helping you stay lean and reducing your risk of diabetes. However, if you want to increase muscle growth and strength, you must eat adequate protein. According to the findings of a new study published in the British Journal of Sports Medicine, these demands, especially beyond 40 years, exceed the recommended intakes.

Muscles are largely comprised of protein. Weight exercise puts force on our muscles and causes little damage to muscle tissue, which requires additional nutritional protein to recover. This repair comprises a biological mechanism that increases the quantity of contractile proteins (actin and myosin) and sarcomeres, which are the filaments that line muscle fibers. This causes the individual fibers' diameters to expand, resulting in a larger muscle.
This is why bodybuilders frequently rely on protein-fortified beverages or pills to help them gain muscle mass. According to research, increasing your protein consumption leads to an increase in muscle mass and a considerable decrease in fat, particularly abdominal fat. It needs to be discovered how much dietary protein is required.

Many earlier research on the issue have concentrated on a single protein or population. The researchers combined previous studies on the association between bodybuilding and protein consumption in one new study. They looked at 49 trials that lasted at least 6 weeks and included control groups, protein consumption, and different demographics.
The findings clearly suggest that in order to develop muscle growth and strength, you must consume a lot of protein. Thus, men and women who ingested more protein acquired 10% greater muscular strength and 25% more muscle mass than the control groups.

According to the study's findings, the recommended quantity of protein per pound of body weight per day is roughly 1.6 grams. This equates to around 130 grams of protein for an 80-kilogram male. Well beyond the typical population's guidelines of 0.8 grams per kilogram of body weight. Some writers advocate 2-3 grams of protein per pound of body weight, although eating more than 1.6g/kg will not give any further benefits for muscle building and strength. All proteins have a good chance of being effective. As a result, chicken, beef, yogurt, quinoa, soybeans, and other foods can assist grow muscle mass. Protein may be obtained in foods other than meat. Vegetarians and vegans have access to high-quality protein as well.
Finally, the outcomes are the same whether the proteins are ingested before or after training. Protein supplements such as whey (whey protein) or soy and rice proteins can be used to augment your diet.
It is worth noting that the researchers discovered that these protein-eating suggestions were especially beneficial for those over the age of 40 who did not consume enough protein and hence did not get the full benefits of bodybuilding.