ENDURANCE TRAINING (running, jogging, swimming, biking, etc.) If you're engaged in endurance training you should increase the protein by 3 to 5 percentage points. (We increased by 4 points to be right in the middle.)
STRENGTH TRAINING (moving weights) People who are Strength Training should increase their protein intake by about 3 to 5 percentage points to help rebuild muscle after the workouts. (We increased by 4 points to be right in the middle.)
WEIGHT LOSS If you're trying to lose weight, studies suggest that increasing the protein an additional 3 to 5 percentage points will help you feel fuller, longer and that will help with long-term weight loss. (We increased by 4 points to be right in the middle.)
If you're a VEGETARIAN it is suggested you increase your protein intake above suggested levels by another 10%. The increase is because plant proteins are considered lower quality and they don't have as many of the essential amino acids that animal proteins do. The 10% increase is to make up for those deficiencies. (There is one exception. Soy protein does contain all the essential amino acids.)
PREGNANT WOMEN generally need an extra 10 grams of protein per day above suggested levels.
WOMEN WHO ARE NURSING typically need 15 grams a day extra the first 6 months, dropping to 12 grams a day extra the second six months.
How much protein is too much?
The Food and Nutrition Board of the Institute of Medicine suggest that if more than 35% of you total daily calories are protein, you're probably eating too much. Excess protein can't be stored in the body (like fat and carbs) so eating too much may put a strain on the kidneys and liver.
