1, eggs: protein in eggs can best meet the human body's demand for protein. Eating a small amount of eggs to strengthen muscles is equivalent to eating a lot of beef and other foods. Egg yolk also contains vitamin B 12, riboflavin, folic acid, vitamin B6, vitamin D and vitamin E, as well as minerals such as iron, phosphorus and zinc.

2, almonds: almonds contain the most easily absorbed antioxidant vitamin E, which can prevent muscle damage after high-intensity exercise and promote faster muscle growth.

3. Salmon: Salmon is rich in high-quality protein and omega -3 fatty acids. Dr. Jinker, a nutritionist, said that omega -3 fatty acids can help reduce the decrease of muscle protein after exercise and help muscle recovery.

4. Yogurt: Yogurt is the best golden partner for protein and carbohydrates for sports recovery and muscle growth. It is best to choose yogurt with fruit particles.

5. Olive oil: Monounsaturated fat in olive oil is an antimetabolic nutrient, which is beneficial to health. It can protect muscles from injury.