Too little saturated fat intake will damage testosterone, islet-like growth factor and other hormones that help to grow muscles, so saturated fat contained in lean beef helps to grow muscles.

2. Salmon

Salmon is rich in protein and omega -3 fatty acids. In addition to protein, omega-3 fatty acids, a healthy fat that can reduce swelling and relieve pain and help muscle repair, can help inhibit cortisol, and the level of cortisol will gradually increase, thus helping muscle growth.

3. White bread

Compared with coarse grains, white flour contains less cellulose and nutrition, which can improve insulin level. However, white bread is a better choice, because it needs digestible carbohydrates to restore the body's muscle sugar level and improve insulin secretion to help muscle growth after fitness. Eating four pieces of white bread can provide about 50 grams of digestible carbohydrates.