2. Protein comes from the food we eat and are classed as either complete or incomplete proteins. complete proteins come from animal products such as chicken, fish and dairy products and they contain all the essential amino acids which are needed to help keep our body fit and healthy. Incomplete protein are found in plant foots such as grains, nuts, beans and vegetables and provide a limited array of amino acids. Incomplete proteins must be eaten in a vast amount to enable us to receive all that is needed for protein building. Complete Proteins: Incomplete Proteins:

3. Incomplete and complete proteins can be combined together to compliment each other, for example many cereals are low in lysine but high in cystine, kidney beans are high in lysine but low in cystine. Examples of combining proteins are, rice and beans, bread and cheese and cereal and milk. Recent studies have shown that the combinations don’t have to be eaten at the same time, the necessary building of muscle and tissue is still done providing they are eaten during the course of the day.

4. What is the purpose of protein? Proteins, and the different amino acids that make them up, are important for human growth, tissue repair and replacement Your bones, muscles, even your hair and nails, depend on your consuming enough protein. Proteins are essential to the structure of your red blood cells and important to your body in building its immune system in order to resist infection, regulate hormones and enzymes and the reparation of the body's tissue. 10 to 20% of the calories that you consume each day should be protein. Choose the protein that is right for you in your health shake, whether you need is whey protein, soy protein, egg white protein or bovine serum protein - or any combination of the supplements. Proteins, as part of a balanced nutritional diet, will help you to look healthier, strengthen your immune system and feel stronger.

5. Protein ! Approximately 15% of the average person's body's mass is made up of proteins. Protein molecules make up much of the fabric of the human body, including muscle, ligaments, skin, cartilage and hair.

6. What does protein do? Anti bodies which consist of protein are essential in helping our bodies fight and resist diseases. You use up protein in everyday living just to keep your body running smoothly. Everyday we lose protein in the form of hair, skin and nails. Protein is supplied to the body to help heal and repair injuries. For growing children protein is needed for growth of the entire body. If you have an operation protein is needed to help build your body back to fitness

7. numbers shown below: An adult who doesn’t exercise much – weight x 0.4 An adult who exercises on a regular basis – weight x 0.5 An athlete – weight x 0.6 An adult who is body building for muscle mass – weight x 0.7 A growing teenage athlete – weight x 0.9 5 ways to increase your protein intake Increase the amount of meat you have in your diet Blend a cup of milk, yogurt and your favourite fruit Add shredded cheese or cottage cheese to you salad Add protein when you snack, drink milk with cakes and biscuits, use peanut butter on an apple Mix protein into foods for example, make an eggnog of egg substitute, milk and sweetener. How much protein do we need? The body’s protein needs on a daily basis depend on your age, sex and weight, on average the amount of protein you need can be worked out by multiplying your weight in pounds by the http://www.abscofitness.com/i mportance-of-protein-in-our- diet.htm

8. And there’s a lot more things that you can eat or drink for protein. It all depends on how you work out and for what purpose you need protein!

9. Quiz! What type of food can you get protein out of? What percentage of protein do you need?