5 foods to gain muscle –

1. Sweet potato: is the good carbohydrate. It has a low glycemic index and is rich in fibers, providing energy in a balanced way – which ensures satiety for longer. For those who practice physical activity, it is highly recommended because it maintains a good level of energy during training. In it we also find betacarotene, antioxidant vitamins and also vitamin K, which helps control fluid retention in the body.

2. Beetroot: is the darling of athletes because it increases the level of oxygen in the body, improving performance during exercises. She is also fed up with vitamins A, B1, B2, B5, B6, C, E, K, plus folic acid, potassium, calcium, iron, copper, manganese and magnesium. Served in a salad or juice, it’s a great choice for this summer.

3. Quail eggs: great source of testosterone, this hormone is essential for muscle growth. It also helps to reduce fat in the body and, because it is rich in choline and vitamin D, it favors strength during exercise and muscle building.

4. Tomato: is known for its high content of lycopene, an antioxidant that neutralizes the body’s attack by free radicals. Food also favors energy recovery for the next workout, especially when concentrated and ingested as juice.