Below is a factsheet that I have given out to the athletes that need to put on lean muscle mass. Now I am no nutritionalist but I think that the info on this sheet is up to date and valid. Its by no means exhaustive, if you want more info I would encourage you to check out Precision Nutrition by John Berardi (http://www.precisionnutrition.com/). In the meantime you might find some interesting onfo on the factsheet below.

Muscle Building Fact Sheet

•You need at least 2g of protein for 1kg bodyweight per day

Example: Bodyweight = 90kg, protein required = 180g

What is this in food terms???

Standard Chicken Breast = 35g protein