In addition to high protein and low fat, beef is also rich in many "muscle-making" nutrients, such as high protein, vitamin B6, linoleic acid and cholesterol, creatine and alanine.

2. Olive oil

Studies have shown that polyunsaturated fats contained in olive oil can indirectly increase the testosterone level in the body, and can also promote fat consumption and help the body enter a state of promoting growth on the premise that the dietary fat intake does not exceed the daily recommended amount.

3. Porphyra

Porphyra can "build" muscles because it is rich in magnesium, which plays a very important role in shaping muscles.

4. papaya

Papaya is rich in potassium, which is a relatively scarce mineral in the diet of most muscle builders. Low level of potassium can inhibit the synthesis of protein and the production of growth hormone, thus affecting the growth of muscle.

5. eggs

Protein in eggs is most easily absorbed by human body, and it is the first choice to quickly supplement protein after fitness, and it can also provide necessary vitamins and minerals for muscle synthesis.

6.white bread

White bread is a simple carbohydrate, which can be quickly absorbed by the body, provide energy, prevent the body from consuming the energy provided by protein, and inhibit the secretion of cortisol which decomposes protein.

People's Network-What to eat to gain muscle after fitness? Dietary guide to health, fitness and muscle building.