Protein (Greek for “taking first place”) is an important building block of bones, muscles, cartilage, skin, and blood.  It also enables the body to break down food and assists in protecting the body’s nervous system.

Proteins are made up of smaller molecules called amino acids.  There are 20 different amino acids. Your body can make all but 9 of them.  These 9, called “essential amino acids” must come from your diet.  In order to be considered “complete,” a protein must contain all nine of these essential amino acids in roughly equal amounts. Most dietitians believe that plant-based diets contain such a wide variety of amino acid profiles that vegetarians are virtually guaranteed to get all of their amino acids with very little effort .

The body does not store protein, and therefore has no reservoir to draw on when it needs a new supply. If your body does not get enough protein, it will begin to break down its own muscle to support its need for amino acids.

The Daily Value for protein is 50 g per day for adults. This is based on a 2,000 calorie diet — your Daily Value may be higher or lower depending on your calorie needs.

The more exercise and strength training you do (or the older you are), the more protein you’ll need.

Use the Dietary Reference Intake Calculator to determine your daily protein needs.