Proteins

Proteins comprise of chains of proteins. You will find countless proteins in nature, but only 23 are essential to humans, as well as these, 8 are termed 'essential', once we cannot manufacture them in the body, and for that reason have to absorb them in the foods we eat. Meat, fish, pulses and milk products are foods having a high protein content.

Proteins are crucial for tissue repair, maintenance and growth, creating part of each and every cell in the body. A normal supply of protein is needed for growth processes, and also to repair bodily deterioration.

Protein could be split into two groups: milk products, including milk, cheese and yoghurt, and non-dairy sources, including meat, fish, nuts, seeds and eggs, pulses and beans. The key role that protein plays implies that it's much tougher for the body to store excess protein as fat.

The meals Standards Agency recommends that people obtain 15 percent in our energy from protein. This amount is adequate for health purposes, but a greater intake is preferable if you wish to restrict the amount you eat.

One other way of determining your protein needs is as simple as body weight: guidelines suggest targeting 0.75g of protein per kg of body weight, if you weigh 70kg you consume 52.5g of protein each day. It is necessary, however, this is from fish, lean meat sources, seeds and nuts, and balanced with sufficient or vegetables and fruit.

An advanced vegetarian or vegan, you will have to take some more care together with your protein intake, as plant protein sources (for example legumes, seeds and nuts) may not contain all of the proteins you'll need. So get a telephone to ensure you receive a good mixture of different types of plant proteins.

If you are a athlete or involved in regular intense exercise, you'll have a greater protein requirement, as extra protein is required for muscle repair and recovery after training.

However, research has shown that you simply just have between 1.2-1.4g per kg of body weight to satisfy the requirements of the average strength or endurance training programme: anywhere above this gives no additional benefit.