In the recent years, the importance of protein in the daily diet has been emphasized greatly. Although there hasn't been much research in the effects of protein, we do have a basic understanding in regards to the daily diet.

Protein is used to maintain tissues in the body. Since the body's organs are made up of tissues, protein is essential for the maintenance of organs, the immune system, muscles, and promotes growth. Lack of protein can produce a reverse effect including muscle atrophy.

Too much protein in the diet does not cause problems in the short term, but can be potentially harmful overtime. This is because proteins release acids which is neutralized by the calcium in the body. When the body doesn't have enough calcium, it then comes from the bone which can potentially cause the bones to become weak. However, there is not enough evidence regarding the seriousness of this risk.

During exercise, eating enough protein is beneficial for building and maintaining muscle mass. Although many women would prefer not to become bulky, protein can assist in developing more definition and becoming more toned.  

Note:  It would take a vigorously disciplined, yet routine diet and workout regimen to obtain the "bulky" look, i.e. - body builders.   

Protein comes in various forms and are not all alike. Proteins are made up of amino acids of which 22 are essential for the human body. From those 22 amino acids, thirteen can be produced by the body. The remainder 9 can be consumed for the body to function at its best. A variety of types of protein in the daily diet is recommended. Some sources of good protein include: meat, poultry, fish, dairy, eggs, lentils, legumes, nuts, tofu, soy, bread, vegetables, rice, and much more!