Protein

Protein is essential to life. It is part of every cell in your body. It is a major structural component of all cells: skin, hair, nails, and bone. It is the necessary raw material from which you body makes the enzymes critical for functioning, from digestion to reproduction, Proteins are needed for that production of neurotransmitters that affect your mind and body. Protein (with fat) is the base material of the immune system. Also, if aids strength training by helping to build and maintain muscle as well as repair muscles that are broken down or damaged during activity. Without protein there is no life. You cannot make protein. It must be consumed every day in sufficient quantities to replace daily losses.

Protein Sources

• Egg, large - 6 g each
• Egg White, large - 3 g each
• Chicken Breast - 32 g per 5 oz 
• Salmon Filet - 39 g per 5 oz
• Ground Beef - 26 g per 5 oz
• Turkey Breast - 46 g per 5 oz
• Shrimp, large - 11.5 g per 10
• Milk - 8-9 g per 8 oz
• Yogurt - 8-10 g per 8 oz
• Cottage Cheese - 24 g per cup
• Cream Cheese - 2 g per oz
• Cheddar/Jack Cheese - 7 g per oz
• Kidney Beans - 15 g per cup
• Black Beans - 15 g per cup
• Peanut Butter - 4 g per tbsp
• Nuts and Seeds - 2-3 g per tbsp  

If you do not or cannot get the grams of protein you need by eating food, it is ok to supplement your diet with protein powders. These powders are often mixed with milk or water to make shakes. The body cannot differentiate between soy, egg, milk, and whey proteins.

Don't over consume. If more protein is consumed than used, the body must convert the excess as fat for storage. Excess proteins are excreted in the urine as keytones and this increased urine output can cause dehydration. Also, over consumption of protein, such as in high protein-low carb diets, can cause formation of a highly toxic ammonia called urea that is eliminated by the liver and kidneys. This type of diet could also lead to a wasting of muscle as the body will use the proteins for energy instead of carbohydrates.