The average adult needs 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. That means if you weigh 150 pounds, you should have about 54 grams per day. (To calculate your ...

PASS ON PROTEIN: As a general rule, if performance is your goal, you don’t want much protein or fat in your stomach before running cycling, or swimming. “Carbohydrates have the nutrient… ...