If one is trying to build muscle mass, it is often considered essential to take in protein supplement for optimum result.

If one is a Vegetarian, he is made to suffer from a complex that, he is getting inadequate and inferior protein.

Let us analyse the truth behind it and also understand how much protein does one really required in a day.

Proteins are the building blocks of the body.

Protein-containing foods are grouped as either complete or incomplete proteins.

Complete proteins contain all nine essential amino acids. Complete proteins are found in animal foods such as meat, fish, poultry, eggs, milk, and milk products such as yogurt and cheese. Soybeans are the only plant protein considered to be a complete protein.

Incomplete proteins lack one or more of the essential amino acids. Sources of incomplete protein include beans, peas, nuts, seeds, and grain. A small amount of incomplete protein is also found in vegetables.

Plant proteins can be combined to provide all of the essential amino acids and form a complete protein. Examples of combined, complete plant proteins are rice and pulses, wheat and cereals and corn and beans.

It is easy to obtain sufficient protein, even if one is a vegetarian. Plant proteins are not inferior to animal proteins. Eating more soy and other plant proteins and less animal protein, may help to build stronger bones and to prevent osteoporosis.

Muscles are built of protein no doubt, but carbohydrate is the best fuel for muscles exercised for long periods. Protein required can easily be obtained from the balanced diet taken. Excessive protein intake will not build bigger muscles. Any excess is converted and stored as fat.

The table below indicates our daily the protein requirement

Children:	1-3 yrs	15g - 25g
Males:	19+	60g - 100g
Females:	19+	50g - 100g