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Protein is made up of components called amino acids. When you eat protein, your body breaks down the protein into these amino acids. The amino acids can be broken down into groups of 1,2, or 3 amino acids before they enter your bloodstream. When they enter your bloodstream, they’re used up by organs and muscle tissue to build and/or repair. So how does weight-lifting build muscles, which consist mainly of protein and water? Weight-lifting damages muscles, and creates a response in the body that causes hormones to lead toward muscle growth. So, in order to build muscles and to replace damaged proteins, you body needs an ample supply of amino acids.

As we mentioned before, weight lifting causes reaction due to hormones that lead to muscle growth. In simpler terms, when you train, your body enters a mode to prepare for building muscle. This mode is called anabolism, an anabolic state.
However, researchers have discovered that you don’t enter this muscle building anabolic state until you eat. That is, if you lift weights and don’t eat, you’re not building muscle. If fact, you’re actually losing muscle, since weigh-lifting sessions damaged your muscles.Muscles don’t grow when you train them, they grow in recovery between session, as they feed on protein and energy.

I originally thought this answer would be very simple, after 100 hours worth of research on this topic while I was getting my bachelor degree in exercise sciences. Everything I read after these classes seemed like gibberish until I read Lyle MacDonald’s The Protein Book. I pre-ordered a copy of this book and was not disappointed, as I was overwhelmed by the uniqueness of his ideas and presentation with practical applications.

After reading this book, the short answer for the perfect amount of protein is 1.2 grams per pound of body weight. For example, an 150 pound person should eat 180 grams of protein to maximize muscle growth.

Your muscles build with the proteins they need from amino acids you have consumed. If you consume large amounts of protein, you maximize your muscle growth by supplying your muscles with plenty of material to build.So, the question is, how much protein exactly should we consume?

Weight-lifting causes a hormonal response in your body that leads to muscle growth. When you train, your body goes into muscle-building mode, or anabolism.
However, there is research that shows the body doesn’t go into this muscle-building, anabolic state until you have food in your body.If you lift weights, but don’t eat, you’re not building muscle, and you’re actually losing some muscle since weight-lifting damages it.Some people have a misconception that muscle grows when your training. Actually they grow and recover when you’re not training, as they rebuild and repair with the energy and protein you gain from food.

Researchers have shown, however, that the body doesn’t enter the muscle-building (anabolic) state until you eat. That’s right. If you lift weights and don’t eat, you’re not building muscle. You’re actually losing some, as the weightlifting session damaged your muscles.

Some Tips:
Get a calculator and figure out how much protein you need to eat everyday (1.2 times your body weight in pounds). Look up how much protein is in your most commonly eaten foods. Write down what you ate yesterday, and find out how many grams you ate. Did you reach you recommended daily total? If not, pick a couple foods that you can add to your diet to reach your goal, such as eggs, meats, or nuts.Try to include an animal source with every meal, and have snacks that include proteins (yogur or nuts, for example). These tips will help you achieve your 1.2 g of protein per pound goal.

Pre-Workout:
0.2 grams of carbohydrate per pound of body weight;
0.2 grams of protein per pound of body weight.
During Workout:
30 grams of carbohydrate ; 15 grams of protein.
Post-Workout:
0.4 grams of carbohydrate per pound of body weight;
0.2 grams of protein per pound of body weight.