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。

　　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。

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