The human body requires protein. Protein performs countless functions inside cells and they are important for muscles, bones and skin growth, repair and maintenance. And along with rolling high-protein versions of a huge range of foods with food companies, which include milkshake and granola bar-and even pancakes and popcorn-you can be wooed to think that you need to add further to your diet.

But nutritionists say that if you are getting enough food, you probably get enough protein.

“It is very beneficial to add protein to foods – for the profits of that food,” Federica Amati, Nutrition Leaders at Imperial College London and the main nutritionist at the health science company Zo. “It is not based on health, it is not supported by science.”

The amount of protein you need depends on your age, weight and personal nutritional requirements and it is especially important for children and large adults to ensure that they eat protein -rich foods. What do you know here how much protein you need and to ensure how you are getting it from the best sources.

Protein is so important that your body knows how to make it

Protein is a macronutrient, or a basic type of food such as fat or carbohydrates that your body needs to function. There are thousands of proteins, which are assembled by small molecules called amino acids – most of which can be made by the body.

“Because protein is so important, our body has really adapted to ensure that it can re -collect and change the construction blocks of these amino acids, to ensure what we have, as long as we are eating enough food,” Amati said.

Nevertheless, the body cannot make all amino acids, so some should come from food.

If you are not hungry, you are probably getting a lot of proteins

World Health Organization recommends that healthy adults get about 0.4 grams of body weight protein per pound (0.8 grams of protein per kg body). It is about 60 grams for men and 50 grams for women per day, which is a body weight of 165 pounds (75 kg) for men and 143 pounds (65 kg) for women.

In most of the rich countries, the average adult is more than, Amati said. He said that protein deficiency is seen in most poor countries in malnourished diets.

Bridget Benelam, a nutritionist with the British Nutrition Foundation, said it was important to get protein from various foods, such as dairy, fish, beans, nuts, vegetables and meat. He said studies show that vegetarians and vegetarians have less protein intake than meat and fish eaters, but that their average protein levels are still fine.

Having some protein in every meal is also a good idea. “This seems better to preserve the function of the muscles if you have some protein throughout the day, rather than that all this is in a meal,” said benelam.

Protein can be found in a huge range of food

Protein plant-based sources include foods such as beans, lentils, peas, nuts, seeds, tofu, temperature and meat options. Fish, meat, poultry, eggs and dairy foods such as milk and yogurt are also good sources of protein. Amati said that protein from animal-based sources can be easier for the body to break down compared to plant-based protein, which contains more fiber.

“If you eat a piece of beef, you are getting things like protein and zinc and iron, but you are also getting more saturated fat,” he said. In comparison, Amati said that eating foods like chickpeas or beans also provides fiber to the body, something in which most of our diets are deficient.

You probably do not need to buy products with extra protein
“As long as you do not have a specific health issue that you need more protein, most people in countries like the US and UK do not need much,” said Benelam of the British Neutrition Foundation.

Amati of Imperial College London said that people should check the component list of protein-rich products to ensure that they are not filled with sugar and fat.

For people trying to build more muscles, he recommended more direct solutions: exercise.

“If you are concerned about the structure of your body and the strength of the muscles, then you have to lift (heavy) weight and give a challenge to your body,” Amati said. “Eating protein bars is not helping.”