Eat about .5-1 grams of protein per pound of ideal body weight.
Studies show weightlifters might need .72grams/pound of bodyweight, highly trained cyclists might need .8 grams/pound, rigorous exercise training might require 1.3 grams/pound, and world-class weight lifters may use upwards of 1.6 grams/pound. A good rule of thumb for athletes is to eat protein (grams) to match your ideal bodyweight.
Consume protein foods such as:
• fish, poultry, dairy, lean meat, soy
• protein powder