1, fish, fish itself has low fat content, which is high-quality animal protein and improves the synthesis speed of muscle. The more muscles you want to keep fit, the more protein you need. Therefore, eating more fish can also make you smarter and improve your memory, which can be eaten by both the elderly and children.

2. Eggs and eggs are very cheap ingredients, and protein is the most abundant and easily absorbed by the human body. After fitness, an egg can quickly replenish protein and promote muscle recovery. Add an egg to your meal to make your muscles practice faster.

3, lean beef, beef hemoglobin iron, low fat content, high protein content, beef also contains a lot of minerals, delicious, is the "pride of meat" fitness people can choose beef ham, lean beef, less fat, will not get fat.

4, soybeans, soybeans contain high-quality plant protein and have the reputation of plant meat. Eating more soy products can make you white and your skin better. Presumably, like meat, bean products are low in cholesterol and can supplement protein.

5, black sesame,100g protein content of black sesame reached 2 1.9g, which promoted the body to absorb protein and gain muscle. Black sesame is rich in vitamin E, which can make the skin firm and the body lines look beautiful. Black sesame seeds also help black hair and kidney.

References:

Baidu encyclopedia soybean

Baidu encyclopedia eggs

Baidu encyclopedia fish

Baidu baike beef

Baidu encyclopedia black sesame