Muscle fiber is mainly composed of protein, so you must take enough protein to grow up. Eggs are one of the top foods in protein, and the protein contained in them can best meet the needs of the human body for protein, and is easily absorbed and decomposed into amino acids as raw materials for muscle growth; Moreover, eggs also contain healthy fat, saturated fat, lecithin and so on. These can help muscle growth.

2. Lean beef

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.

3. 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.