Protein

The International Society of Sports Nutrition issued a position stand on protein and exercise. Based on on a large body of research, they concluded:

• exercise increases the daily protein requirement.
• increased protein intake, when part of a balanced diet, does not impair kidney function.
• protein supplements are helpful for supplying daily needs.
• consuming protein before and after training promotes recovery, boosts immunity and increases lean body mass
• specific amino acids supplements, such as branched-chain amino acids and leucine, may improve performance and recovery.
• and finally active people should consume a minimum of 1.4gm to 2gm of protein per kilograms of body weight.

So if you weigh 130lbs divide your weight by 2.2 to get your weight in kilos. (59.1) then multiply by 1.4 and 2 and we get 83gm to 118gm.