Eggs are the most abundant source of food in protein, among which protein can best meet the needs of human body, and is more easily absorbed and decomposed into amino acids needed by the body, which is very important as a raw material for muscle growth; Eggs also contain healthy fat, saturated fat, lecithin, etc., which can play a magical role in helping muscle growth.

2. Lean beef

Too little saturated fat will damage the level of hormones in the body, such as testosterone and islet-like growth factor, which will help muscle growth, so lean beef contains saturated fat, which can help muscle grow quickly.

3. Salmon

Salmon is rich in protein and -3 fatty acids. _-3 fatty acids are not only helpful for protein of muscle growth, but also helpful for relieving swelling and pain, helping muscle repair, inhibiting cortisol, lowering cortisol level and increasing testosterone level.

Extended data:

Fitness precautions

1, clear fitness goals

The purpose of bodybuilders entering the gym is to keep fit, change body shape, change state, enrich life and release stress. Setting an expected value plays an inestimable role in implementing the whole fitness plan.

Challenges and evaluability can help to stick to the plan to the end, and the expected good results will always motivate you not to give up easily. Make a plan and always keep it in mind during exercise, which will be more motivated.

2, master the correct fitness movements.

Simply put, fitness actions are generally divided into five action models-push, pull, squat, unilateral action and rotation action. All human movements are completed by the combination of these five basic movements.

For ordinary bodybuilders, no matter what kind of fitness equipment, content and movements they choose, the most important thing is to master the correct fitness movements. Pay attention to the instructions on the equipment, or consult a professional fitness instructor.

3, equipment use capabilities

For fitness enthusiasts who use fitness equipment for the first time. Adjust the resistance of the equipment to the lowest state, and avoid keeping up with others in the process of fitness. The premise of using instruments must be to master the correct movements, and then gradually adjust them according to their own abilities. As for the specific amount of training, it is also measured according to whether you can complete the correct action. If you can't complete the correct action, you should stop training.

4, strength training step by step

In strength training, the first stage is self-weight training, such as push-ups, knee push-ups, self-weight squats, etc. The second stage is the training of fixed instruments. The movement track of fixed instruments is fixed, with low risk and certain protective facilities. The third stage is free weight training, such as barbells and bench press equipment.

5. Pay attention to diet and rest

Fitness is not only a simple consumption process, but also a replenishment process. For the general fitness crowd with the goal of strengthening the body, it can be supplemented by a daily balanced diet, and don't rely too much on muscle tonic products such as protein powder. To choose nutritional supplements according to your own needs, you can refer to the dietary pagoda introduced by the Chinese Nutrition Association.

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