1. An Amino Acid Structure http://www.youtube.com/watch?v=TPJphvv EFW4&feature=youtu.be

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 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. Though Complete Proteins: Incomplete Proteins:

3. As an athlete, you need carbohydrates, and protein. The carbohydrates are what give you the energy to play your sport, and the protein helps in your recovery. If you’re someone who doesn’t do a lot of cardio or sports, and all you want to do is lift weights, you do not need all of those carbohydrates.

4. 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.

5. Proteins, and the different amino acids that make them up, are important for human growth, the repairing of muscle tissue, and maintenance. Your bones, muscles, even your hair and nails, depend on 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.

6. Approximately 15% of the average person's body mass is made up of protein. Protein molecules make up much of the fabric of the human body, including muscle, ligaments, skin, cartilage and hair. 10 to 20% of the calories that you consume each day should be protein. Take the right amount of protein that suits the amount of physical activity you are getting and your budget. Proteins, as part of a balanced nutritional diet, will help you to look healthier, strengthen your immune system and make you feel stronger.

7. 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. Protein is supplied to the body to help heal and repair injuries. Everyday we lose protein in the form of hair, skin and nails. This is why everyone requires protein to replace all of the protein we are losing.

8. 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. The amount of protein we need depends on the type of person we are. Athletes, weight-lifters, and couch potatoes all need different amounts of protein. The amounts below are based on your weight in pounds. http://www.abscofitness.com/i mportance-of-protein-in-our- diet.htm

9. And there are a lot more ways to consume and get your daily dose of protein. It all depends on how much you need!

10. http://www.youtube.com/watch?v=_2_lrCU zyCA&feature=related