If you are an athlete or go to the gym frequently, you most likely hear about the additional protein you should consume each day. You see people using different protein shakes, bars, powders, and many other things that contain huge amounts of protein. But how much protein do you really need? With all the different options in adding protein to your diet, it is hard to find the right balance. Overall, an athlete’s protein should make up about 10 to 15 percent of their calorie intake a day. Another way to gauge the amount of protein you should be consuming is by your body weight. For power athletes, consuming 1.2 to 1.7 grams of protein per kilogram of body weight each day is recommended, while for endurance athletes consuming 1.2 to 1.4 grams of protein per kilogram each day is ideal. To improve muscle repair and growth, protein should be consumed within two hours after a workout. What about supplements and protein powders? Whole foods are the ideal source of protein, but some athletes do not have time to consume a meal with protein within the two hour window after their workout. Powders and supplements are recommended when an athlete does not have time to consume food sources of protein within two hours after a workout.