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Anonymous
RDA for an average adult is supposedly 45g a day...
If you're looking to gain muscle mass you should eat 1g/lb of body weight, I'm pretty sure you can get away with less but it really depends how intensively you're training.
Easy sources:
Eggs (my #1), Tuna, Cottage Cheese, Milk, Whey Protein supplements, and obviously decent lean meat (chicken/turkey breast, the odd steak that sort of thing).
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