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Not all proteins are created equal
Good sources of complete protein profiles:
Meat, fish, dairy, eggs.
This sources have all the EAA (Essential Amino Acids) for muscle growth and maintanence. There are currently eight EAAs. What makes them essential? The body does not make them, so it's essential we get some at every feeding.
Exercise (weight lifting):
Compound exercises should be the core of any workout with isolation moves making up at most 25% of the total workout.
Compound - Utilizing more than one joint movement, such as the squat, bench pres, etc.
Isolation - Using one joint, such as curls, leg extentions (which should avoided due to the sheer stress placed on the knee).