Protein Quality

You need protein to build muscle tissue, but all protein isn't the same. "The more amino acids a protein contains, the higher its quality, and the better your body can utilize it to build muscles, " says Cyndi Thomson, PH.D, clinical nutritionist at the University of Arizona.
 
If you don't get enough protein from food such as this for ( 3oz. serving ):  Chicken Breast (27g), Turkey Breat (25g), Beef (25g), Salmon (23g), Canned Tuna (20g), then you should try to buy synthetic protein made from eggs or whey. The consumption of protein also depends on the amount of physical activity. Men who actively go to gym and work out with weights need to consume much more than average women who only occasionally exercises. In essence, the more you exercise, the greater your protein needs will be.
 
In regards to recommended portion of daily intake: if you weight approximately 200lbs. and live a fairly sedentary lifestyle with little activity and much sitting, you should be taking in about 73 grams of protein daily.
 
However, if you weight 200 lbs again, but this time you’re an avid gym-goer, in other words, if you follow a legitimate workout program, it’s usually necessary for a 200 lb individual to take in between 127 and 162 g of protein per day to aid in repairing and rebuilding damaged muscle.