First, grow muscles and eat two eggs a day. Two eggs are enough for one day's intake of protein, which is harmless to the body. Eating more will increase the cholesterol content in the body, which is not good for your health.

Second, the foods that increase muscle are:

1, lean beef: Many people who have difficulty in long muscles mistakenly abandon fat, thinking that this will increase body fat. Saturated fat in beef can actually help muscle growth. Too little saturated fat intake will endanger the growth of testosterone and islet-like cells, which can increase muscle.

2. Eggs: Nutritionists have many different ways to evaluate the growth-promoting ability of various protein foods. 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 help to grow muscles.

3. Brown rice: Compared with polished rice, brown rice contains more arginine and lysine. Researchers have found that arginine and lysine supplements help to strengthen human muscles.

Steak: Steak can "make" muscles more than other protein. At the same time, steak can also help increase the content of testosterone and amino acids in the body. Testosterone can enhance your load-bearing ability and exercise more muscles.

5, oatmeal bread: oatmeal contains a lot of carbohydrates, carbohydrates officially increase muscle, which is an essential food for human body to increase muscle.