WHAT IS PROTEIN?   Webster defines protein as "Any of a very large group of complex organic compounds occuring in all living matter that are composed of amino acids and are essential for tissue growth and repair" You skin, hair, nails, heart, lungs, vascular system, and of course our muscles are largely made up of protein. Our muscles are 80 percent protein built by 22 smaller building blocks called amino acids. Fourteen of which can be formed within your body by just about anything you eat. The other eight have to be consumed in the food you eat seeing that they cannot be formed within your body. They are called essential amino acids.   A protein food containing these essential amino acids is called a complete protein. Complete protein foods primarily come from animal sources. Milk, and milk products (Yogurt, cottage cheese, cheese), eggs, fish, poultry, and red meat are examples of complete protein foods. If you have problems digesting milk (Galactose intolerance) try lactate milk or stick to just milk products. HOW MUCH PROTEIN DO I NEED?   This is a very controversial and confusing subject to many.Some research has told you to consume as much as one gram of protein per pound of bodyweight, while others have told you to consume a much lower intake of protein. The FDA recommends one half gram of protein per pond of bodyweight. With ONLINE FITNESS SYSTEMS, you get nothing but the latest in scientific research. Todays studies are resulting in a 30% protein intake of your total calorie intake. So if you are consuming a 2,000 calorie diet, then you will need a solid 200 grams of protein a day. That is of course spread out throughout the course of the day. Preferably 6 small meals a day. Thats approximately 32 grams a protein per meal, which is the amount the body can utilize in one meal without any going to waste. WHAT IF I CAN'T EAT ALL THE PROTEIN I NEED IN A DAY?   If you find that you are having a hard time meeting your protein requirements, then we recommend a protein supplement to add to your diet. There are some great protein shakes on the market today that make it very convenient in meeting your daily protein requirements.   any questions email info@fitsite.com