An intake of 1 to 1.5 grams of protein per kilogram of weight per day is optimal for those attempting to increase muscle by weight training. When you start weight training, you could increase your protein to 68 grams to 100 grams a day. If 1 ounce of protein-rich food contains 7 grams of protein, then 2 more ounces of meat in a sandwich or a snack with a glass of milk and 1 ounce of cheese can add 13 grams of protein to make up the increase. Excessive protein is unnecessary and will be burned off as energy or stored as fat. Extra protein is most easily obtained by increasing your portions of meat, chicken or fish.
Some people add protein powder to beverages to increase protein intake.
The many products on the market are convenient, but expensive, ways to increase protein. Use products that provide complete protein, such as milk, egg or soy protein. The body needs the full complement of amino acids to build tissue. If you are trying to reduce weight, decrease your fat and carbohydrate intake slightly to make up for the increase of protein calories. Carbohydrates are the fuel that your muscles need to perform exercise, so your diet should be 50 percent to 60 percent carbohydrate.