Recommend a protein supplement?

There is a limit to how much protein your body can actually use, based on recovery times etc even if you are lifting tonnes of iron.

yep

Plus youd be surprised how much protein can be gained from everday plant based staples. Broccoli & rice etc it all adds up.

yep

Great concentrated sources of protein are nuts/peanut butter & dairy.

they are concentrated but not neccesarily great. its too easy to eat too much fat.

These are great as they also give you a lot of healthy fat.

too much fat of any type healthy or unhealthy is ultimately unhealthy.

The amount of calories you need for muscle gains is faaaar more difficult than getting enough protein for which you dont even have to try.

yep

Just eat a lot of good food and youll be fine. Increase number of meals to about 5 a day.

yep

Use either olive or nut oil liberally.

there isnt need for this. you would be simply upping your calories but in fat and not carbs. its not very efficiant for the body to metabloize fat, why not provide it with the easier to metabolize carbs...?

You do not need supplements. They are useful if you have severely limited time and availability of good food. But for 99% people, nope.

yep if you mean wieght gain supplements. other types, though not a substitute for correct nutrition, can play a valuble role in helping people shift the balance from poor to good health, and can also help to emotionally empower people and help them take charge of their life. however, this is another minefield and so my opinion is only do it with proper research/guidance. for example if you apparently have an iron deficiancy yet have a good diet with plenty of fresh greens, perhaps meat and grains, do you take an iron supplement? maybe you dont need extra iron but to look at why your body isnt utilising the iron its already being provided with. do you see what im getting at? you get a puncture, an air defficiancy in your tyre, more air isnt gonna help. you gotta fix the hole right? sorry, im tired rambling and porbably need to quit it now.

DFP is on the right track here, just be wary of the fat thing. terms like good and bad or healthy and unhealthy fats, and good health are hard to quantify and fully explain. and probably not best gone into on a forum. i think people should listen to the info, and do a little research themselves, and make up their own minds.

sorry for the spelling mistakes and shabby quoting, im too tired for this. goodnight.