The Amino Acid Content of 100 Grams of Protein. Beef Buckwheat Egg Hemp Milk Pea Rice Soy

You often hear that you should get your protein from various sources. Well, the below data shows you why. It's simple, you get various levels of the individual amino acids from the long chains of aminos found in proteins.

The latest research suggests that protein synthesis is better with a blend. Given the fact that we are all interested in increasing muscle mass, I would do three things.

1.   Make sure my protein intake from all sources is at least 1 gram per pound of bodyweight.

2.   Use a protein blend. Preferrably a 80/20 or 50/50 casein to whey blend.

3.   Have an even amount of protein across all meals including pre- and post-workout.

Why is whey protein so appropriate to ↗ post-ex muscle synthesis? (EAA: Essential Amino Acids) http://t.co/8FWR5iEAKM pic.twitter.com/ykMtN8yQTN
— Yann Le Meur (@YLMSportScience) March 10, 2015