Of all the nutrients, protein may be the most misunderstood. People are quick to vilify carbohydrates and fats, claiming they are all sorts of evil, but no one seems to know what to think about protein. Some say it damages your liver; others say you need incredibly high amounts of protein in your diet. The answer is somewhere in the middle. Protein in proper quantities won’t have any negative effects, but you probably don’t need as much as most people claim. For optimal recovery from training, satiety, and a healthy body, 1 gram of protein per pound of lean body weight is a pretty good guideline.