Is fresh orange juice good for muscle gain?
Not for protein. It is fuel for training. One serving (1 glass) has 106 kcal and 2 g protein.
106kcal
2 gprotein
26 gcarbs
0 gfat
Why
- 2.1 g protein per 100 kcal (low; chicken breast is about 22, plain rice about 2).
- 106 kcal a serving is 4% of a 2,800 kcal bulking day, and 2 g is 1% of 140 g protein.
The portion to aim for
Even ½ glass gives 1 g protein (53 kcal), so build the meal around another protein food.
| Portion | kcal | Protein |
|---|---|---|
| 1 glass | 106 | 2 g |
| ½ glass | 53 | 1 g |
Pair it with
- Soya chunks curry178 kcal · 16 g protein · 1 katori · 150 g
- Sprouts salad152 kcal · 10 g protein · 1 katori · 120 g
- Tofu bhurji163 kcal · 11 g protein · 1 katori · 120 g