A varied diet consisting of the right balance of proteins will provide you with the building blocks for a fit and healthy body.

Proteins are like the bricks and mortar of the body; they are the basic raw material that makes up cells and organs. In fact, 25 per cent of the human body is made up of protein.

Vital for growth and development, strong muscles and repairing tissues, proteins are also needed to make hormones, enzymes and antibodies to protect us from disease and neurotransmitters to carry messages to and from the brain.

Large molecules of proteins are made out of tiny building blocks called amino acids. These tiny substances are also the end product that is required for absorption by the body when proteins are digested.

There are 25 known amino acids, eight of which are essential and must be obtained from food. If any one of the essential amino acids is missing, the effectiveness of the other seven is proportionately reduced.

It is recommended that around 10-15 per cent of the total calories in a person's diet come from protein.

For a slightly more accurate figure, however, allow 0.75g protein for every kilogram of your body weight.

A person who weight 10 stone (63.5kg), for example, should aim to eat 48g of protein per day. Of course, the quality of the protein also affects how much should be eaten. If the quality is low, then more may be needed and vice versa.

Excess protein is simply turned into glucose for energy, but extreme excess can contribute to kidney problems, loss of minerals from the bones and high blood pressure.

The quality of protein in your diet is as important as the quantity. For optimum nutrition, make sure you vary your intake of protein types.

High and low quality proteins

The balance of essential amino acids contained in a given food determines what type of protein it is.

Complete proteins

Complete or 'first-class' proteins provide the correct balance of amino acids and are found in animal-derived foods such as meats, poultry, seafood, eggs and cheese.

Incomplete proteins

Incomplete proteins or 'second class' proteins lack certain essential amino acids and therefore proteins from a variety of sources need to be balanced. They are found in plant-derived foods such as seeds, buts, lentils, beans and grains.

Balancing protein sources

Proteins should be consumed from a variety of sources to obtain the correct balance of all eight amino acids, for example,

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