Chances are you see it everyday (or you may be the offender). People proudly guzzling their protein shakes/bars in hopes that this act will make them build muscle.

Erroneously, protein tends to play a starring role at mealtimes. Most people would be better off if they actually reduce the amount of protein they consume. The primary reason for this is that most Americans get more than enough protein each day, and may be getting too much of this nutrient from animal sources, like meat, poultry, and eggs, which can also be high in cholesterol.

Although important in the diet, extra protein will not help you build more muscle or make you stronger. Contrary to what many believe, simply eating protein will not give you toned muscles...yep, you have to earn them! When you're consuming too much of it, you're probably taking in more calories and fat than your body needs, and you may be working against what you are trying to achieve.

Of course protein is essential for the body because it aids in every critical function of the body. But the truth about protein is that many people don't need as much as they are taking in, and the excess is unnecessary for the body's tasks. As a general rule, between 10 percent and 15 percent of your total calories should come from protein. So, if you consume 2,000 calories per day, at least 200 should come from protein, or about 50 grams. You should try to eat around one gram of protein per one kilogram of body weight, or around 0.4 grams per pound. An easier way to figure this out in your head is to take your weight, divide it in half, and subtract 10. The total will be the number of grams of protein you should consume each day. So, for example if you weigh 120 pounds, you should eat about 50 grams of protein.

The recommended daily amount is two or three (4-ounce) servings. For concentrated proteins like meat, a serving is the size of a deck of cards. But watch the fat content! Many animal proteins contain fat. So choose lean meats and low-fat dairy products to limit your fat intake. And don't eliminate carbohydrates and fat - this imbalance can damage your health.

Unless you have liver or kidney disease, getting too much protein will not likely hurt you... but it could lead to extra unneeded calories and it can take a big hit to your pocketbook as well!

However, if you are pregnant or an athlete (especially in endurance sports) you will need about 50% more protein a day than sedentary people. Personally, I think the best way to get your nutrients is from food sources and not supplements. Plus, eating a lovely healthy meal is better than a shake any day!

Great sources of protein include:

Lean meats, low-fat dairy, beans, lean fish, quinoa, and lentils.