Most Helpful Guy
Eggs, fish, meat, chicken, milk, banana
I didn't quite understand "supplement available at home" part, like what we might have in our fridge? For me the best thing I tend to have in abundance might be egg whites, though I tend to feel wasteful tossing away the egg yolks and tend to consume them (I'll just lower the amount of fats I take that day since I'm getting them from the yolks).
If it's just a supplement you can take at home, whey protein tends to be excellent since it's rich in leucine (arguably the most important amino acid for muscle retention and growth). Soy protein tends to be among the worst. If you're vegan and can't take whey, spirulina is an excellent protein supplement rich in leucine.
chicken, Beef and Fish
Eggs and chicken tits.
In my home, beans...
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