Eating this every day will make you as strong as a yak

Strong muscles require exercise, but eating the right food is also crucial. List of 8 foods that help build muscle.

1. Eggs: The protein in eggs can best meet the body's protein needs. Eating a small amount of eggs can have the same muscle-building effect as eating a large amount of other foods, such as beef. Egg yolks also contain vitamin B12, which helps muscle contraction, as well as riboflavin, folic acid, vitamin B6, vitamin D and vitamin E, as well as minerals such as iron, phosphorus and zinc.

2. Almonds: Almonds contain vitamin E, the most easily absorbed antioxidant by the human body. It 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. Nutritionist Dr. Tom Inclairton said that omega-3 fatty acids help reduce the decline of muscle protein after exercise and help muscle recovery.

4. Yogurt: Doug Kalman, a nutrition expert at the Miami Research Association, said: "For exercise recovery and muscle growth, yogurt is the ideal golden combination of protein and carbohydrates." It is best to choose yogurt with fruit particles.

5. Beef: Beef is an important source of iron and zinc. Iron and zinc are the two most important nutrients for muscle growth. In addition, every 450 grams of beef contains 2 grams of creatine, which can be called the "king of creatine". Creatine plays an important role in promoting muscle growth and providing energy to skeletal muscles.

6. Water: About 80% of muscles are water. Even a 1% change in the amount of water in your body can affect your workout results. German research has found that when the body is well hydrated, protein synthesis in the muscles is faster. You should weigh yourself before and after exercise. If you lose 453 grams after exercise, you need to replenish 680 grams of water.

7. Coffee: Caffeine helps improve endurance. New research has found that drinking two cups of coffee before exercise can increase exercise time by 9%.

8. Olive oil: The monounsaturated fat in olive oil is an anti-metabolic nutrient and is good for health. It protects muscles from breakdown.