Protein is vital to the health and well-being of our body, without it we would not exist. It is common knowledge that protein must be consumed regularly to stay healthy, but many take protein supplements as it is believed to increase muscle development. Studies continue to prove the benefits and harms of taking supplements in nutritional powder, bars, and balls. Proteins are present in every cell in our body, are necessary for repairing and building new tissues around the entire body, and are necessary for chemicals. in our body, such as enzymes and hormones. Protein also provides energy to the body slowly and is a good way to release energy consistently throughout the day. In addition to all this, proteins are best known for their vitality in muscles, they are used to aid muscle recovery and increase muscle size. Protein is a macronutrient that our bodies need in fairly large amounts to stay healthy. That being said, those who exercise more than the average human will use more protein and therefore need more to stay as healthy as the average human. Our body is unable to store protein, so it is recommended to consume it throughout the day. In an industrialized country like ours, it is said that you need about 0.8 grams of protein per kilogram of body weight. Many protein supplements, particularly whey protein supplements, state that at least double that amount is necessary for those participating in "intense workouts" or looking to increase muscle mass. It is also suggested by these companies that 20-40% of your daily calorie intake is made up of protein. Eggs are a common source of protein. Eating one egg a day for breakfast is said to be good for keeping your body active. .... middle of paper ...... it has not been completely clarified whether this leads to too much protein in the body, which can cause side effects if the body cannot get it all to use. Short-term studies have shown that whey powder increases muscle strength and mass, but it is unclear whether side effects may occur on body composition. In conclusion, it is evident that protein can be consumed healthily from natural sources, but for those who make the commitment. For more intense exercise, supplements are an effective way to get more whey protein (as it is suggested that you need double the average). Science has shown benefits in muscle growth and repair, but there is little evidence of long-term side effects. Manufacturers often use WPI with a blend of other whey proteins to emphasize quality; consumers often don't realize the percentages of WPI compared to other ingredients.