Protein is used for maintenance, growth and repair of all body cells. It also helps

• manufacture hormones that regulate metabolism
• maintain fluid balance,
• ward off disease,
• carry oxygen and nutrients in and out of cells, and regulate blood clotting.

The typical American diet provides adequate protein so you shouldn't worry about eating extra. Although athletes require more protein than sedentary people do, an excessive amount of protein will not improve your performance or build stronger, larger muscles. In fact, your muscles are only 20% protein; they contain approximately 73% water. Excessive intake of protein increases the body's need for water and puts added stress on the kidneys.

Good sources

• meat, fish and poultry (When selecting these animal sources of protein, opt more often for the leaner cuts - sirloin, tenderloin.)
• dairy products such as cottage cheese, yogurt and skim milk are the best choices
• beans, nuts, and peanut butter
  

How Much

• A person who is not active needs only .36 grams per pound of body weight.
• A person who is active and regularly working out .5-1.0 grams per pound of body weight is needed.
  
  For example:
  150 pound person who is not active needs 150 x .36 = 54 grams of protein per day.
  That same person if an athlete needs 75- 150 grams daily.

Athletes
The athlete's diet should get 15-20% of its calories from protein. Protein will not cause you to "bulk up." The only way to "bulk up" is to eat a balanced diet with adequate calories and carbohydrate and to progressively increase your workload.