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If you've been shooting for a gram of protein per pound of body weight--or more--you're overdoing it. As effective as high-protein diets are for losing weight, you still need carbs and fat for maximum muscle growth. If your cache of carbs is low, your body will use protein as an alternate fuel source, and your muscles won't grow as much as they would if you were feeding them a cocktail of protein and carbs.

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Your average desk-bound male requires just 0.36 grams of protein per pound of body weight per day. For endurance athletes, Peter Lemon, a professor of exercise nutrition at the University of Western Ontario, recommends getting between 0.5 and 0.7 grams of protein per pound of body weight.

"For strength athletes, those numbers are even higher--generally between 0.7 and 0.8 grams of protein per pound of body weight," he says.

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