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While January might be well and truly behind us, what lies before us is "Bikini Bod" season. The spring scurry to the gym or the late New Year resolution bloomers are now in full bloom. Like with everything, take it one step at a time! We can't wait for the sunshine either!

One thing that is a hot topic at the moment, and goes hand in hand with the bikini bod is PROTEIN. Why is everyone suddenly on the protein band wagon? What is it? What does it do? Do I need it? How much is enough?

Simply put protein is the essential raw ingredient (which is made up of amino acids) that our bodies need to grow and repair muscle, tendons, ligaments, skin, cartilage and bone. Your body will also use protein to build enzymes, hormones and other bodily chemicals. Protein keeps you fuller for longer and can help prevent obesity, diabetes, and heart disease.

For the average person who doesn't do any additional exercise 0.8g of protein per kilo of body weight is the recommended minimum requirement. For someone who is active and engaging in a physical activity anywhere between 1.2g- 2.0gdependant on their level of intensity.

Can you eat too much protein?

Protein isn’t particularly dangerous, but an over-consumption of protein may be associated with:

1. Weight gain. Excess calories from excess protein may be stored as body fat.
2. Intestinal irritation. Too much protein has been linked to constipation, diarrhea and/or excessive gas.
3. Dehydration. Experts advise drinking a half gallon of water per 100 grams of protein.
4. Seizures. Seizures have been linked to excess protein intake – but only if insufficient amounts of water are consumed.
5. Increase in liver enzymes.
6. Nutritional deficiencies. Just focusing on protein intake causes some high-protein dieters to overlook other nutrients. Ensure that your diet is balanced and nutritious.

So like always balance is key!

	Protein (g)
1 large free range organic egg	5g
Tofu,non gmo, firm	19.9g
1 cup lentils	18g
1 cup quinoa	8g
1/2 cup black beans	7.6g
1/2 cup kidney beans	6.7g
1 cup buckwheat	6g
2 tbsp chia	19.4g
1cup almonds	23g
1 cup chickpeas	39g
2tbsp hemp seeds	10g