Protein refers to any of a group of complex organic macromolecules that contain carbon, hydrogen, oxygen, nitrogen, and usually sulfur. Proteins are composed of one or more chains of amino acids. Proteins are fundamental components of all living cells and include many substances, such as enzymes, hormones, and antibodies, that are necessary for the proper functioning of an organism. Proteins are essential in the diet of animals for the growth and repair of tissue and can be obtained from foods such as meat, fish, eggs, milk, and legumes. Protein constitutes three-fourths of our body tissue. Muscles, organs, antibodies, enzymes, and some hormones are largely composed of proteins. Other key body functions include tissue repair, fluid balance, blood clotting, and vision. Protein does not refer to a single substance but numerous chemical combinations. The proteins basic structure is composed of amino acid chains, which can form many different configurations and can combine with other substances. There are 22 amino acids identified in the protein of the human body. Proteins are constantly broken down in the body for metabolism. Most of these broken down proteins are reused by the body. However, some need to be replaced. There are nine proteins that are considered to be essential. These cannot be manufactured by the body and must be supplied by the persons diet. The necessary or the average protein requirement for women is 50 grams per day and 60 grams per day for men. Meat and other animal products are the most readily available sources of protein. The protein content of cooked meat and dairy products is between 15% and 40%. In contrast, it is believed that cooked cereals, beans, lentils, and peas range from 3% to 10%. As for vegetarians, people who don’t eat meat and meat products, can get enough protein if they eat a well-balanced diet of grains and vegetables, like brown rice, whole wheat pasta, soy products, and beans.

A person will need an adequate amount of protein to build muscle. If a person has 10-15% part of his diet made up of protein, he is likely getting enough to maintain and add new muscle and tissue. It is a myth to say that super-high protein diets assist in increasing lean muscle mass or give athletes a competitive edge. It has been found that any excess protein that you have consumed will still be stored as fat, contrary to some people believe. It has been found too that the conversion of large amounts of protein to fat puts stress on both the kidneys and the liver of a person. Good sources of protein are necessary to help in building muscles, for tissue repair, and for daily energy sources in order to function and maintain a healthy well being. It is believed that food such as eggs, milk and milk products such as butter and cheese, fish, beef, peanuts, oats, rice, whole wheat products, corn products, soybean and soybean products, sesame seeds, peas, and beans are all good sources of protein.