Salmon is rich in protein and omega-3 fatty acids, two key nutrients that help build and repair muscle tissue.

Omega-3 fatty acid is a healthy fat, which can relieve swelling and pain, help muscle repair, and it can help inhibit cortisol.

When the cortisol level drops, the testosterone level will gradually increase, which is helpful for muscle growth.

A diet rich in omega-3 fatty acids can also allow most of the absorbed glucose to enter muscles instead of being converted into fat.

2. Lean beef

Many people who have difficulty in long muscles mistakenly abandon fat, thinking that it will increase body fat.

However, Omega-3 in fish can cooperate with the saturated fat of beef to help muscle growth.

Too little saturated fat intake will endanger the levels of testosterone and islet-like growth factor, which are helpful to muscle growth.

Moreover, beef is also the source of cholesterol, which is the main raw material for human body to synthesize testosterone. Beef is also rich in creatine, vitamin B and zinc, which can help muscle growth.

Step 3: eggs

Nutritionists have many different methods to evaluate the ability of various protein foods to promote growth. Eggs rank first in almost every standard.

Because they are most easily absorbed-the body can easily break them down into amino acids, which are the raw materials for muscle growth.

Whole eggs are also rich in healthy fat, saturated fat and lecithin, which helps muscle growth.

Egg yolk may not be ideal in the sculpture line period, but don't forget the off-season weight gain period.

4. Whole milk

If it is really hard for you to gain weight but you are eager to gain weight, then don't drink skim milk! Those are for people who lose weight.

Compared with other foods, the fat in milk is generally short chain. Short-chain fats promote synthesis and prevent muscle decomposition. Compared with other fats, they are less likely to be stored as body fat.

5.apple juice

Drinking a glass of apple juice before fitness can provide enough carbohydrates for your next training and can quickly replenish energy.

Because fruit juice contains glucose and fructose, it helps to inhibit cortisol, reduce muscle damage and make you more state during training.

It can also help to suppress cortisol, reduce muscle damage and allow you to train more groups.

6.white bread

We often say that we should eat less fine carbohydrates, because they contain less fiber and nutrition than coarse grains, and can also improve insulin levels.

But white bread is very good for you just after exercise, because you need digestible carbohydrates to restore your empty muscle glycogen level, and increase insulin secretion after training to help muscle growth and inhibit cortisol.

7. spaghetti

Muscle growth needs a lot of carbohydrates as raw materials, and more importantly, carbohydrates fundamentally enhance the efficiency of protein metabolism, so that the intake of protein can enter the muscle to help growth.

In other words, without carbohydrates, the protein you absorb will not be well used for muscle growth.

A cup of cooked macaroni contains about 45 grams of carbohydrates, which is at least what a person who is hard to gain weight needs for every meal.

8. Garlic

How does a plant that is basically free of calories, carbohydrates, protein or fat help gain weight?

The answer is that it will significantly increase the hormone level in your body.

Long meat is the right nutrition-carbohydrates, protein and fat-at the right time. But it also needs an appropriate hormonal environment to stimulate growth.

Animal studies show that a large intake of garlic and high protein can increase testosterone and reduce muscle decomposition, which is a state of promoting growth.

9.yogurt

The best choice of yogurt is yogurt containing active "beneficial bacteria". This prebiotic bacteria reaches the gastrointestinal tract and helps the body maintain a healthy balance.

This beneficial bacteria strengthens the immune system and increases the absorption of nutrients. Another benefit is calcium, which controls muscle contraction and can also reduce fat storage.

10, olive oil

Studies have shown that olive oil inhibits inflammation in the body, and reducing inflammation means better recovery.

Olive oil also provides hormone-like substances to increase testosterone. Like any lipid, it provides a lot of calories to help the body enter a state of promoting growth. It is also rich in healthy fat.