protein shakes

Question
Hi Sarah. I have one easy question. I know that when you're trying to build muscle, you need protein. i wanted to know if i could get my all my amounts of protein from foods, or do i need supplements like protein shakes. i eat a lot of food so i figure i get enough protein. i eat a lot of meats and high protein vegetables like pinto beans, red beans, and black eyed peas. thats pretty much all i eat. ill eat some green vegetables too. Do i really have to spend money on protein shakes. i heard too much protein isnt good for you, so i dont want to over do it. i dont have money for protein drinks. i get my meat and vegetables for free, thank you Jesus. im 17 i weigh 150 pounds, 5 foot 7 inches. thank you for your help, i really appreciate it.

Answer
The average American needs .8g protein for every kg of body weight.  That would make your current needs 55g protein.  If you are exercising a lot and trying to put on muscle, you may want to increase intake up to 1g per kg, or 68g, which you should easily be able to fill by diet.  There is some misconception in the body building world about just how much protein you HAVE to have to build muscle, but even professional athletes need only about 1.2g protein per kg, and they are probably working out much more than the average person trying to put on some muscle.  An ounce of meat or fish has approximately 7g of protein.  If you are getting a lot of protein from beans you may need to figure a little higher protein need because the protein from plant sources are not as readily absorbed.  However, if you are eating plenty of food, you should easily be able to meet your needs without supplements/shakes.

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