On average, the recommended protein intake for adults is 0.8 grams of protein per kilogram (kg) of body weight. If you add intense weight training, this amount can climb to 1.2 - 1.6 grams per kg body weight. (To get your weight in kilograms, divided your weight in pounds by 2.2.) However, the regular consumption of protein in the U.S. exceeds the recommended daily amount for even body building needs, so most people don't need to add more protein-rich foods to their daily intake. You can keep track of what you eat over the course of a week or two to see if you need to add more protein to your diet and, if so, how much.

Keep in mind that you need to strength train in order to increase muscle — just eating more protein won't cut it. If you're new to strength training, check out Weight training: Do I need to change my workout to see results?.

Once you start a strength-training routine, you should eat an extra 500 or so calories each day in order to build muscle mass, even if you don't need to eat more protein. It's also important to take in enough carbohydrates: too few carbs will mean that your muscles won't have adequate fuel, so you may easily feel tired or weak from exercise.

For more information on diet and body-building, check out Do bodybuilders and other weightlifters need more protein? in Alice's Fitness & Nutrition archives.

Have fun bulking up the healthy way!