Women should consume 46 grams of protein daily, and men need 56 grams, as long as they not involved in athletic activities. For power and endurance athletes, protein recommendations range from 84 grams to 119 grams daily for men and 66 grams to 94 grams for women, according to the Academy of Nutrition and Dietetics. If you trying to build muscles, you stimulate 24 hour muscle protein synthesis by consuming your protein at several meals throughout the day, reports a study in the of Nutrition in June 2014..

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