Read an article today in an old Cycling magazine and protein is an essential ingredient in body Nutrients when cycling. We all know that it builds up Muscle but another thing it does is repair Muscle damage. Problem is that the body cannot assimilate Protein very easily. It is pointless taking a 10oz steak once a day as only a certain amount of that protein will be assimilated at a time. However- small amounts of protein taken frequently- like 4 or 5 times a day will work. The figure they gave for an active person is 2 grammes of protein for each Kilogram of body weight.
But the good news is that if you eat the small amounts of protein throughout the day- Then a good Steak or fish at the end of the day for enjoyment is not going to do any harm. So eat well and enjoy the food.