Honey iced tea: Researchers at the University of Memphis found that people who regularly eat this sticky food can maintain high glucose levels for a long time. Because it helps to store liver sugar, which is the energy source of muscles.

Pork chops: Pork chops can "make" muscles better 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.

Almonds: Almonds contain a lot of magnesium. A study by the University of Western Washington shows that increasing magnesium intake can improve the load-bearing capacity by 20% compared with taking a placebo.

Broccoli: The content of vitamin C in broccoli is the highest among vegetables. Half a cup of broccoli contains 60 mg of vitamin C. Studies have found that athletes who take vitamin C supplements have less muscle damage after training than those who take placebos.

Brown rice: Compared with polished rice, brown rice contains more arginine and lysine. Researchers at the University of Houston found that people who supplemented arginine and lysine had 2 1.5 times more hormones to help muscle growth than those who took placebo.

Low-fat ice cream: Don't completely reject chocolate, because eating chocolate can supplement magnesium. In addition, your biceps, triceps and all other X-head muscles need calcium to correctly carry out commands from the nerves. Ice cream can provide calcium, and only half a cup of ice cream contains 63 mg of calcium.