Foods rich in plant protein such as tofu, soybean milk, bean skin, black rice porridge, eight-treasure porridge, millet porridge, etc. Compared with animal protein, plant protein is easily absorbed by human body, and its fat content is very low, which is more conducive to the growth of muscle tissue.

Foods rich in vitamin C, zinc and calcium, such as oranges, grapefruit, mangoes, durians, pitaya and bananas. , can be a good supplement to the vitamins needed for muscle growth.

Muscle growth is not completed when you are training, training is destruction, and rest and sleep are the time for muscle repair (growth).

Extended data:

Precautions:

1. Read the energy meter on the food label carefully. Then add 500 calories on the basis of the original daily intake. Eat at least 1g protein per pound of body weight every day.

2, limit the amount of aerobic exercise: you can jog or ride a bike for two days in a row, but pay attention to control each training time at about 30 minutes. Lose fat while retaining muscle. You'd better do an intermittent sprint.

3. Adopt whole-body training or upper and lower limb separation training: adopt whole-body training or concentrate upper limb training on one day and lower limb training on the other, with the best effect. Both of the above methods are superior to individual training that only exercises one muscle at a time. In training, we should use as many muscles as possible, such as squat, hard pull, bench press, barbell rowing and pull-ups.

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