Protein’s building blocks are amino acids. There are 9 indispensable amino acids. These are found in the food we eat. There are 11 dispensable, incomplete amino acids. These can be made by the body if you are eating enough indispensable amino acids. A complimentary protein can be similar to an indispensable when you combine 2 or more dispensable amino acids.
The primary function of protein in the human body is to build and repair tissue (build tissue). The secondary function of protein, not the body’s preference to use it this way, is to be used for high-intensity energy. (Carbs are primary and said to be “protein sparing” because of this.)
The RDA of protein is 10% – 35% of your daily diet. An equation to guess your needed daily intake is .8 gr per Kg of body weight. This is generally low for most people, active or not. How much more do we need? According to the NSCA, we should intake 20% or 1.4 – 1.7g per Kg. daily. http://www.humankinetics.com/excerpts/excerpts/how-much-protein-does-my-client-need
If you weigh 210 lbs divide by 2.2 to get 95.5 Kg for your weight. Then to get a range you will perform both of the following to get a range of 133 g to 162 g.
95 * 1.4 = 133 grams and 95 * 1.7 = 162 grams
Most media will recommend about 30% or 1-2 grams per pound. Which is about 1 gram per pound of lean mass (non-fat body mass). Most of the media sources are owned by supplement companies. Something to be aware of, but not automatically negating the claim.
1 chicken egg has ~ 6 – 7 grams of protein (about 1/2 is in the yolk)
1 oz of milk has ~ 1 gram of protein (8 oz in a cup)
1 oz of meat has ~ 6 – 8 grams of protein (lean meat has more)
Starches have a bit of protein, about 3-5 grams per serving. Vegetables are usually about the same as starches at ~3-5 grams per serving. Fruit is good, but not when you’re looking for protein, at about 0-2 grams per serving. Fruits with relatively high amounts of protein are avocados, peaches and dried figs.
Chapter 14 “Essentials of Strength Training and Conditioning”; Thomas R. Baechle and Roger W. Earle – Page 206