A word is in order about how I come up with this list because the way to calculate the optimal complimentary food is not obvious. Muscle cant be built unless *all* the essential amino acids are present at the instant they are needed.
If doesnt matter how many essential amino acids are in your stomach, if you run out of just one then all protein synthesis stops.
There are a couple ways people have attempted to factor this in – with BV (Biological Value) and with the Protein Digestibility Corrected Amino Acid Score (PDCAAS).

This is why amino acid profiles are so important, to make sure that you get the right balance of amino acids so that a maximum of muscle can be built with a minimum of calories. Something like whey protein isolate is nearly 100% digestible whereas the protein in some grains is only 50% usable. As explained below, a gram of protein from chicken breast is much better at building muscle than a gram of protein from nuts because of protein density, amino acid profile and digestibility. For over 8000 foods, this calculator tells you how much you need to eat to get the protein you need to build muscle.

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