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。