Compared with coarse grains, 1 white flour contains less cellulose and nutrition, which can improve insulin level. However, white bread is a better choice, because it needs digestible carbohydrates to restore the body's muscle sugar level and improve insulin secretion to help muscle growth after fitness. Eating four pieces of white bread can provide about 50 grams of digestible carbohydrates.

2 Too little saturated fat intake in lean beef will damage testosterone, islet-like growth factor and other hormones that are helpful to muscle growth, so the saturated fat contained in lean beef is helpful to muscle growth.

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.

4 Yogurt Natural yogurt, whether low-fat or full-fat, can be bought in health food stores. The best choice is yogurt with active "beneficial bacteria". This prebiotic bacteria reaches the gastrointestinal tract and helps the body maintain a healthy balance. This beneficial bacteria strengthens the immune system and increases the absorption of nutrients. Another benefit is calcium, which controls muscle contraction and can also reduce fat storage.