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    Protein is an essential macronutrient the body needs to function. Proteins are the building blocks of life and are needed to build and maintain healthy bones, muscle, skin, hair and nails. Protein is also needed for the many processes in the body.

    There isn't an exact amount of protein you should consume because everyone has different needs. It is recommended that about 10 to 35 percent of your daily calories should come from protein. For the average male, that's about 60 grams, and for the average female, that's about 40 grams of protein per day. People who might require more protein in their diet are athletes, women who are pregnant or breastfeeding, or those with certain medical conditions. A dietitian can help you determine your protein needs.

    Protein is found in a wide variety of foods including animal products, vegetables, whole grains, nuts, seeds and tofu. Most Americans consume more than enough because it is not very difficult to get it from what we eat. A 3-ounce piece of meat is about 21 grams of protein; 1 cup of beans is about 16 grams of protein; and an 8-ounce glass of milk provides about 8 grams of protein.

    Just because protein is an essential nutrient doesn't mean that all protein-rich sources are healthy for us. Many high-protein foods are associated with higher amounts of saturated fat, cholesterol or sodium. When choosing foods for protein, be sure to choose lean meats such as chicken or fish more often than red meat.

    Red meat is a good source of protein, but usually provides a high amount of saturated fat and cholesterol. By choosing chicken and fish more often, you will get the protein you need without all the extra calories.

    There is a lot of misinformation about protein, particularly when it comes to the idea that more protein is needed to build muscle mass. When extra amounts of protein are ingested, higher amounts of fat and calories are often consumed along with it. The excess is then stored as fat if the body is unable to use it. That is why it is best to choose leaner sources of protein more often.

    Protein can also be found in many supplements, such as powders or power bars. These are often consumed by people who do activities such as weightlifting or high-intensity aerobics, or those who feel their diet is lacking in protein. These products can be good in certain situations, but beware of the calories and ingredients in them.

    Protein powders can be a great way to build and repair muscle quickly after an intense workout, but too much does not offer added benefits. More protein does not mean bigger muscles. Like with many nutrients, the body can only use so much protein at a time. The excess is then eliminated or stored as fat. The average person usually does not require a protein supplement, assuming they are eating a balanced diet.

    Finally, don't forget to stay hydrated. Extra water is required to assist in protein metabolism. When the body breaks down protein, different by-products are produced that will need to be excreted. Without sufficient amounts of water, the body is unable to do so. Be sure to drink plenty of fluids throughout the day, especially if you consume a protein supplement.

    The average American is able to get enough protein from his or her diet. Remember, more protein doesn't necessarily mean bigger muscles.

    Be sure to choose healthier protein sources and consume a balanced diet to ensure you are getting adequate amounts without unnecessary calories or fat.
