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Want to build muscle fast? What you eat – as well as how much iron you pump – can make a huge difference to your success.
想快速擁有肌肉？你吃什么-和你輸送多少鐵-會對你能否擁有肌肉成功產生巨大的不同。
Experts recommend eating 2g (0.7oz) of protein per kg (2.2 lbs) of body weight per day to maximise your work at the gym. Choose good quality protein and you’ll bulk up – without putting on flab.
專家建議為使你在體育館的工作達到最大化，每天吃相對于身體體重的2克蛋白質。選擇質量好的蛋白質會增加你的肌肉-不是松弛的肌肉。
Add these 12 protein-packed foods to your diet and you’re sure to stay on track。
增加這12種充滿蛋白質的食物在你的飲食中，你一定要保持這種方式。
1 eggs
1 雞蛋
Make eggs your go-to snack. A complete protein, they contain vitamins including A, E and K and a range of B vitamins, such as B12 for energy, riboflavin and folic acid, as well as all eight essential amino acids needed for optimal muscle recovery, plus calcium, zinc and iron.
使雞蛋成為你想要吃的零食。它是完完全全的蛋白質，包含維他命A,E，K和B類，例如B12會幫助你獲取能量，維生素B2,葉酸和所有八種需要用來恢復最佳肌肉的氨基酸，加上鈣，鋅和鐵。
2 lentils
2小扁豆
Low in fat and high in protein, lentils are a great way to bulk up without putting on flab. Add a handful of cooked lentils to soups, casseroles and curries for a satisfying protein punch.
低脂肪高蛋白質，吃小扁豆是一種很好的方式增加緊繃的肌肉。為了獲得一頓令人滿意的含有蛋白質的飯加一把煮好的小扁豆到湯里，燉鍋里和咖喱里。
3 beef
3 牛肉
Beef is packed with protein and is a major source of iron and zinc, two crucial muscle-building nutrients. It also contains essential amino acids, B-vitamins, and is the number-one food source of creatine - your body's energy supply for pumping iron.
牛肉充滿了蛋白質，是鐵和鋅的主要來源，兩種重要的增加肌肉的營養物質。牛肉也包含基本的氨基酸，維他命B,是肌酸的第一號食物來源--是身體中用來輸送鐵的能量。
4beef jerky
4 牛肉干
Need a high-protein snack on the go? Try beef jerky. Just be sure to buy it from a health food store - brands sold in convenience stores are often high in salt.
需要高質量的小食么？嘗試一下牛肉干吧。確保從有信譽保證的食品店買它-便利店賣的牌子通常鹽分很高。
5 yoghurt
5 酸奶
Yoghurt is high in protein and can be mixed with fruit if you fancy a sweet treat – or add a few nuts for extra protein. Buy the low-fat natural variety – not fruit-flavoured yoghurt pots as these can be full of sugar.
酸奶蛋白質很高，如果你喜歡甜口，它能和水果混合，或者增加堅果來獲取額外的蛋白質。買低脂肪的順滑的酸奶種類-不要水果味的酸奶因為這些充滿了糖。
6 milk
6牛奶
High in protein and low in fat (buy low-fat or skimmed milk varieties), cottage cheese will help you to bulk up without expanding your waistline. Try it mixed with fruits, vegetables or meat.
高蛋白質低脂肪（買低脂的或被忽略的牛奶種類），村舍奶酪有助于你增加肌肉而不會擴大你的腰圍。可以嘗試著把它和水果，蔬菜或肉混合。
7bars
7甜點條
You’ll find lots of high-protein bars available from health food shops but read the labels carefully. Some brands can be high in sugar and fat, despite their ‘wholesome’ packaging.
你會發現許多高蛋白質的甜點條能從有信譽保證的食品店買到，但要仔細閱讀標簽。一些牌子的食品高糖和脂肪，盡管它們包裝的很“漂亮”。
8 porridge
8 粥
Porridge will give you a good helping of protein, plus has slow release energy to keep you going throughout the day. Top with almonds and yoghurt for a tasty protein boost.
粥有助于增加你的蛋白質，加上粥能慢慢釋放能量使你保持一整天的體力。在粥的表層加一些杏仁和酸奶來促進蛋白質的吸收。
9 tuna
9 金槍魚
Tuna is a great source of protein and contains essential amino acids the body needs for growth maintenance. Just one can of tuna provides 25 grams (0.8 ounces) of protein.
金槍魚是一種極好的蛋白質來源，并包含維持身體成長所需的基本的氨基酸。只需一罐金槍魚，就會提供25克（0.8盎司）的蛋白質。
10 mixed seeds
10 混合的種子
Mixed seeds, such as sunflower, pumpkin and soya nuts are great for snacking on when you’re out and about – or can be sprinkled on to salads for a healthy energy boost.
混合的種子，例如葵花子，南瓜子和大豆堅果，當你外出時是極好的零食-或者能灑在沙拉上來提供健康的能量。
11 nuts
11 堅果
Nuts contain protein, fats, and fibre giving you the extra calories you need to bulk up without giving you love handles. Almonds are especially high in vitamin E – a potent antioxidant that can help prevent free-radical damage after a heavy workout and helps your muscles recover quicker. Eat two handfuls a day for optimum results.
堅果包含蛋白質，脂肪和纖維，給予你所需的增加體重的額外的卡路里，無需使用你喜愛的湯匙。尤其是杏仁維他命E的含量高——一種影響身心的抗氧化物質，有助于防止高強度鍛煉后自由基的破壞，并有助于更快的恢復你的肌肉。每天吃兩把來達到最佳的效果。
12 salmon
12 鮭魚
Salmon is an excellent source of high quality protein and the long chain omega-3 fats EPA and DHA. As well as keeping your heart healthy, omega-3's decrease muscle-protein breakdown after your workout, speeding up recovery time and building muscle fast.
鮭魚是一種極好的高質量蛋白質和長鏈omega-3脂肪魚油的來源。同樣要保持你的心的健康，omega-3在你鍛煉后不會減少肌肉中的蛋白質，加速肌肉恢復的時間并快速建立新的肌肉。
想快速擁有肌肉？你吃什么-和你輸送多少鐵-會對你能否擁有肌肉成功產生巨大的不同。
Experts recommend eating 2g (0.7oz) of protein per kg (2.2 lbs) of body weight per day to maximise your work at the gym. Choose good quality protein and you’ll bulk up – without putting on flab.
專家建議為使你在體育館的工作達到最大化，每天吃相對于身體體重的2克蛋白質。選擇質量好的蛋白質會增加你的肌肉-不是松弛的肌肉。
Add these 12 protein-packed foods to your diet and you’re sure to stay on track。
增加這12種充滿蛋白質的食物在你的飲食中，你一定要保持這種方式。
1 eggs
1 雞蛋
Make eggs your go-to snack. A complete protein, they contain vitamins including A, E and K and a range of B vitamins, such as B12 for energy, riboflavin and folic acid, as well as all eight essential amino acids needed for optimal muscle recovery, plus calcium, zinc and iron.
使雞蛋成為你想要吃的零食。它是完完全全的蛋白質，包含維他命A,E，K和B類，例如B12會幫助你獲取能量，維生素B2,葉酸和所有八種需要用來恢復最佳肌肉的氨基酸，加上鈣，鋅和鐵。
2 lentils
2小扁豆
Low in fat and high in protein, lentils are a great way to bulk up without putting on flab. Add a handful of cooked lentils to soups, casseroles and curries for a satisfying protein punch.
低脂肪高蛋白質，吃小扁豆是一種很好的方式增加緊繃的肌肉。為了獲得一頓令人滿意的含有蛋白質的飯加一把煮好的小扁豆到湯里，燉鍋里和咖喱里。
3 beef
3 牛肉
Beef is packed with protein and is a major source of iron and zinc, two crucial muscle-building nutrients. It also contains essential amino acids, B-vitamins, and is the number-one food source of creatine - your body's energy supply for pumping iron.
牛肉充滿了蛋白質，是鐵和鋅的主要來源，兩種重要的增加肌肉的營養物質。牛肉也包含基本的氨基酸，維他命B,是肌酸的第一號食物來源--是身體中用來輸送鐵的能量。
4beef jerky
4 牛肉干
Need a high-protein snack on the go? Try beef jerky. Just be sure to buy it from a health food store - brands sold in convenience stores are often high in salt.
需要高質量的小食么？嘗試一下牛肉干吧。確保從有信譽保證的食品店買它-便利店賣的牌子通常鹽分很高。
5 yoghurt
5 酸奶
Yoghurt is high in protein and can be mixed with fruit if you fancy a sweet treat – or add a few nuts for extra protein. Buy the low-fat natural variety – not fruit-flavoured yoghurt pots as these can be full of sugar.
酸奶蛋白質很高，如果你喜歡甜口，它能和水果混合，或者增加堅果來獲取額外的蛋白質。買低脂肪的順滑的酸奶種類-不要水果味的酸奶因為這些充滿了糖。
6 milk
6牛奶
High in protein and low in fat (buy low-fat or skimmed milk varieties), cottage cheese will help you to bulk up without expanding your waistline. Try it mixed with fruits, vegetables or meat.
高蛋白質低脂肪（買低脂的或被忽略的牛奶種類），村舍奶酪有助于你增加肌肉而不會擴大你的腰圍。可以嘗試著把它和水果，蔬菜或肉混合。
7bars
7甜點條
You’ll find lots of high-protein bars available from health food shops but read the labels carefully. Some brands can be high in sugar and fat, despite their ‘wholesome’ packaging.
你會發現許多高蛋白質的甜點條能從有信譽保證的食品店買到，但要仔細閱讀標簽。一些牌子的食品高糖和脂肪，盡管它們包裝的很“漂亮”。
8 porridge
8 粥
Porridge will give you a good helping of protein, plus has slow release energy to keep you going throughout the day. Top with almonds and yoghurt for a tasty protein boost.
粥有助于增加你的蛋白質，加上粥能慢慢釋放能量使你保持一整天的體力。在粥的表層加一些杏仁和酸奶來促進蛋白質的吸收。
9 tuna
9 金槍魚
Tuna is a great source of protein and contains essential amino acids the body needs for growth maintenance. Just one can of tuna provides 25 grams (0.8 ounces) of protein.
金槍魚是一種極好的蛋白質來源，并包含維持身體成長所需的基本的氨基酸。只需一罐金槍魚，就會提供25克（0.8盎司）的蛋白質。
10 mixed seeds
10 混合的種子
Mixed seeds, such as sunflower, pumpkin and soya nuts are great for snacking on when you’re out and about – or can be sprinkled on to salads for a healthy energy boost.
混合的種子，例如葵花子，南瓜子和大豆堅果，當你外出時是極好的零食-或者能灑在沙拉上來提供健康的能量。
11 nuts
11 堅果
Nuts contain protein, fats, and fibre giving you the extra calories you need to bulk up without giving you love handles. Almonds are especially high in vitamin E – a potent antioxidant that can help prevent free-radical damage after a heavy workout and helps your muscles recover quicker. Eat two handfuls a day for optimum results.
堅果包含蛋白質，脂肪和纖維，給予你所需的增加體重的額外的卡路里，無需使用你喜愛的湯匙。尤其是杏仁維他命E的含量高——一種影響身心的抗氧化物質，有助于防止高強度鍛煉后自由基的破壞，并有助于更快的恢復你的肌肉。每天吃兩把來達到最佳的效果。
12 salmon
12 鮭魚
Salmon is an excellent source of high quality protein and the long chain omega-3 fats EPA and DHA. As well as keeping your heart healthy, omega-3's decrease muscle-protein breakdown after your workout, speeding up recovery time and building muscle fast.
鮭魚是一種極好的高質量蛋白質和長鏈omega-3脂肪魚油的來源。同樣要保持你的心的健康，omega-3在你鍛煉后不會減少肌肉中的蛋白質，加速肌肉恢復的時間并快速建立新的肌肉。
