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Just study the section on nutrition Optimum Nutrition Bible by Patrick Alford diet sport and sport and diet nutrition section in the book 500 Health and nutrition questions answered. The recommended intake of protein per day is as follows: 15 percent of your calories should come from protein. Regardless of sport and diet whether a hard training bodybuilder diet sport, the most amount of muscle mass that might be able to get in a year 9 pounds (4 kg). Muscle is twenty two% protein, so if you take 22% 9 pounds (4 kg) and divided by 365 days the amount of protein you need each day is only 0.5 oz (2.4g), and c is about the same as many almonds. It is really impossible to make a muscle more than that, even if you eat a lot of protein. Sport and diet that you like ! Although everyone needs protein for optimal health diet sport, and diet sport the protein is indeed necessary to develop muscle mass, you really should consume large amounts of proteins that are much more likely to cause health p...