Yup, Arioch is correct. I think misunderstandings happen when we talk about what constitues "high protein".
Here's a chart drawn from Lemon's work on strength athletes:
Based on his review of the research, Lemon reports that if you're strength training on a regular
basis, you'll need to consume roughly 0.8 grams of protein per pound of bodyweight (or 1.7
grams of protein for every kilogram). Endurance athletes need around 0.6 grams per pound of bodyweight (1.4 grams per kilogram).
The table below gives you an idea of how much protein you need on a daily basis:
Your Weight Strength Training Endurance Training
150lb (68kg) 120 grams 90 grams
160lb (73kg) 128 grams 96 grams
170lb (77kg) 136 grams 102 grams
180lb (82kg) 144 grams 108 grams
190lb (86kg) 152 grams 114 grams
200lb (91kg) 160 grams 120 grams
If we take someone who weighs 180lb, that works out at 144 grams of protein each day. If
you're into serious strength training, that figure will probably rise.
Dr. Lemon also points out that, "dietary protein needs are likely to be greatest if exercise occurs
when carbohydrate stores are limited."
Your body is pretty smart. It can get its energy from several different fuel sources. If there's less
carbohydrate, your body simply burns more fat AND protein.
And guess where your body gets the protein from? That's right -- it starts eating away at your
muscles -- slowing your metabolic rate, reducing your strength AND bringing muscle growth to a
grinding halt.
What about safety? After all, don't high protein diets damage your kidneys?
Although this myth is still very popular, there's very little evidence to support it. Sure, patients
with impaired kidney function shouldn't consume large amounts of protein. However, there's no
evidence to suggest that healthy kidneys can't handle the levels of protein recommended by
Dr. Lemon.
An increase in protein intake also increases your need for fluids, so make sure that any rise in
protein consumption is accompanied by an increase in water intake.
If you've been training with weights without seeing much in the way of results, make sure you're
eating enough protein -- either in the form of whole food (such as chicken, fish or lean red meat)
or a protein supplement.