So, instead of cramming in unnecessary protein, which taxes the body more than it helps it, follow the rules of moderation to make proper use of the protein in your diet. Eat fish as well as good-quality meat, and make sure some of your protein comes from vegetable sources such as beans, lentils, the protein-rich grain quinoa and soya. As the actual formation of muscle depends on amino acids, zinc and B6, ensure your supplement programme contains 15mg of zinc, 50mg of B6 and a free-form amino acid complex. There is also some evidence that the amino acids arginine and ornithine stimulate muscle growth. These are available as supplements and in powdered supplements that can be made into a drink.