It is best to boil it with water and cook it directly, or slice it and steam it. Try not to cut it too big.

This can best keep protein from being destroyed as little as possible.

Eat more if conditions are good.

All kinds of meat, seafood, eggs, milk, cheese, edible insects, etc. They are all high in protein, and you can also eat whey protein powder or soybean protein powder.

Eat more vegetables, fruits and minerals.

Creatine in beef can improve human strength to some extent.

You can also buy creatine nutritional supplements.

Don't ignore the ingredients in carbohydrate supplements that promote the synthesis of protein.