What should I eat to gain muscle?

Amino acids make up protein.

When you work your muscle and do heavy lifting your muscle tears.

When you rest your muscle heals itself and gets stronger.

Protein is the building block of that muscle.

So basically if your not getting enough protein you wont gain any muscle mass.

One trick I use to find your daily calorie need is to take in 1 gram every pound you weight

For example if your you weight 100 lbs take in 100g of protein through that day

Here are a list of foods with Protein info

1 cup of milk = 8 grams                                 

1 large boiled egg = 6 grams                   
1 ounce Swiss cheese = 8 grams                

3 ounce Salmon = 17 grams                       

1 cup Oatmeal = 6 grams                            

But not all Protein is the same!
Different proteins are absorbed in the body in different ways...


BV Biological Value is used to measure the absorption rate of the body of the protein.
This is the amount of nitrogen that is retained in the body per gram of protein absorbed.
Originally this scale was based on eggs.
Because it was at the top of the list having the BV value of 100%
Whey Protein was then discovered and it is proven to have a higher value than an egg.
Because you cannot have more than 100% this value was changed to a number value.

Whey Isolate----------------110-159
Whey concentrate-----------104
Whole Egg------------------100
Cows Milk------------------91
Egg White-------------------88
Fish-------------------------83
Beef-------------------------80
Chicken---------------------79
Soy-------------------------74
Rice-------------------------59
Wheat-----------------------54
Bean------------------------49

There are many things out there that say they help you loose weight, gain muscle, gain energy, but you have to keep in mind they are not FDA approved. Out of the thing I have used, the best was Muscle Milk. It is high in calories though so it will give you energy and it does give you a lot of protein. There are other products that have tons of added chemicals but I would choose muscle milk. Just remember the more natural you are the more natural your muscles are.



Keeping in mind that chart, Whey Protein shakes in my opinion are the best choice but they just not taste as good, which is why I don't drink them. But They are the best choice and if you would like to leave any opinions please feel free to comment below.