What is protein?

Protein comes from food and drink that we consume. When we eat foods that contain protein, the protein is broken down into basic units, called amino acids. These amino acids are then reused to make the protein your body needs to maintain muscles, bones, blood and body organs. There are 22 amino acids that are very important to human health. Our bodies can make 13 of them, but the remaining 9 must come from the foods we eat - these are called essential amino acids.

Why do we need protein?

Protein is needed for growth and repair of the body. It builds up, maintains, and replaces the tissues in your body. Muscles, organs and immune systems are made up mostly of protein. Protein can also provide energy.

What foods provide protein?

Dietary sources of protein include meats, eggs, nuts, grain, legumes and dairy products such as milk and cheese. Protein from animal sources, such as meat and milk is called complete, because it contains all nine of the essential amino acids. Most vegetable protein is considered incomplete because it lacks one or more of the essential amino acids. You don't have to eat all the essential amino acids in every meal though - as long as you have a variety of protein sources throughout the day, your body will use what is needs from each meal.

What happens if I have too much protein?

Excess protein is broken down in the body and converted into sugars or fatty acids. The liver removes nitrogen from the amino acids, so that they can be burned as fuel (energy), and the nitrogen is incorporated into urea, the substance that is excreted by the kidneys.