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It makes up an important part of our diet, we hear about it all the time, but how much do you actually know about protein?

It seems like everyone and their mother has been preaching the importance of protein over the last few months. From soy to whey and from meat to dairy there's a lot to get your head around. So, to make matters easier for you, we decided to cut through all the myths and find out what really is the deal with protein and just how much should we be getting every day. What is it? Simply put, protein is a macronutrient that is essential for building muscle mass and aiding recovery (which explains why athletes watch their intake). It also helps your immune system to stay strong and keeps you fuller for longer as well. Protein is used to make enzymes, hormones, and other body chemicals and is an important building block of bones, muscles, cartilage, skin, and blood. Who needs it? Everyone. We all need protein just in various amounts. The Institute of Medicine recommends that 10 to 35 percent of our daily calories come from protein. According to the U.S. Department of Agriculture, the amount of protein foods a person should eat depends on age, sex, and level of physical activity. Athletes and highly active people will need more protein than older, less active people. Where does it come from?  Contrary to popular opinion you don't just get protein from meat and dairy products (although they can be good sources). In fact, many fruits and vegetables contain bundles of protein that will help your body function properly. Nuts, seeds, beans, peas, and products like tofu all contain protein and eating them will help you reach your daily nutritional needs. Lots of products now come with built-in protein like innocent's new berry protein smoothie with 8gms of soya protein (which tastes pretty delicious we might add). When should you take it? You can eat protein at any time of the day but there are certain times when it is especially beneficial. Nutrition expert Christine Rosenbloom, PhD, RD and nutrition professor at Georgia State University in Atlanta states that eating small amounts of protein after a workout is a great way to give your body the amino acids it needs to repair and build muscle. Some nutritionists also recommend eating protein in the morning as it is a great way to keep yourself fuller for longer. This article is brought to you by innocent drinks. Strength comes in many forms. Whether it’s putting down that half-eaten chocolate bar or going longer than 48 minutes without checking social media. But what about outer strength? Luckily, innocent's protein super smoothies are a mix of fruits and coconut milk, expertly blended with soya protein, which not only tastes great, it helps keep your bones strong and muscles healthy.