Want to build muscle fast? What you eat – as well as how much iron you pump – can make a huge difference to your success.

想快速拥有肌肉？你吃什么-和你输送多少铁-会对你能否拥有肌肉成功产生巨大的不同。

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.

专家建议为使你在体育馆的工作达到最大化，每天吃相对于身体体重的2克蛋白质。选择质量好的蛋白质会增加你的肌肉-不是松弛的肌肉。

Add these 12 protein-packed foods to your diet and you’re sure to stay on track。

增加这12种充满蛋白质的食物在你的饮食中，你一定要保持这种方式。

1 eggs

1 鸡蛋

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.

使鸡蛋成为你想要吃的零食。它是完完全全的蛋白质，包含维他命A,E，K和B类，例如B12会帮助你获取能量，维生素B2,叶酸和所有八种需要用来恢复最佳肌肉的氨基酸，加上钙，锌和铁。

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.

低脂肪高蛋白质，吃小扁豆是一种很好的方式增加紧绷的肌肉。为了获得一顿令人满意的含有蛋白质的饭加一把煮好的小扁豆到汤里，炖锅里和咖喱里。

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.

牛肉充满了蛋白质，是铁和锌的主要来源，两种重要的增加肌肉的营养物质。牛肉也包含基本的氨基酸，维他命B,是肌酸的第一号食物来源--是身体中用来输送铁的能量。

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.

需要高质量的小食么？尝试一下牛肉干吧。确保从有信誉保证的食品店买它-便利店卖的牌子通常盐分很高。

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.

酸奶蛋白质很高，如果你喜欢甜口，它能和水果混合，或者增加坚果来获取额外的蛋白质。买低脂肪的顺滑的酸奶种类-不要水果味的酸奶因为这些充满了糖。

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.

高蛋白质低脂肪（买低脂的或被忽略的牛奶种类），村舍奶酪有助于你增加肌肉而不会扩大你的腰围。可以尝试着把它和水果，蔬菜或肉混合。

7bars

7甜点条

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.

你会发现许多高蛋白质的甜点条能从有信誉保证的食品店买到，但要仔细阅读标签。一些牌子的食品高糖和脂肪，尽管它们包装的很“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质，加上粥能慢慢释放能量使你保持一整天的体力。在粥的表层加一些杏仁和酸奶来促进蛋白质的吸收。

9 tuna

9 金枪鱼

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.

金枪鱼是一种极好的蛋白质来源，并包含维持身体成长所需的基本的氨基酸。只需一罐金枪鱼，就会提供25克（0.8盎司）的蛋白质。

10 mixed seeds

10 混合的种子

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.

混合的种子，例如葵花子，南瓜子和大豆坚果，当你外出时是极好的零食-或者能洒在沙拉上来提供健康的能量。

11 nuts

11 坚果

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.

坚果包含蛋白质，脂肪和纤维，给予你所需的增加体重的额外的卡路里，无需使用你喜爱的汤匙。尤其是杏仁维他命E的含量高——一种影响身心的抗氧化物质，有助于防止高强度锻炼后自由基的破坏，并有助于更快的恢复你的肌肉。每天吃两把来达到最佳的效果。

12 salmon

12 鲑鱼

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.

鲑鱼是一种极好的高质量蛋白质和长链omega-3脂肪鱼油的来源。同样要保持你的心的健康，omega-3在你锻炼后不会减少肌肉中的蛋白质，加速肌肉恢复的时间并快速建立新的肌肉。