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Getting enough of these vitamins in your diet is crucial for promoting energy production to help fuel your workouts Although more research is needed on nut butters themselves, some studies suggest that adding nuts to your diet could promote muscle building. Soy protein from foods like tofu can be incredibly beneficial for broadening your backside. A butt massage can be a sensual activity for you and your partner. Brown rice is also high in branched-chain amino acids BCAAs , which are broken down directly into your muscles for a quick source of energy Greek yogurt is truly a nutritional powerhouse, boasting a good amount of calcium , vitamin B12, phosphorus, and riboflavin in each serving

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Not only does your body use magnesium for muscle function and metabolism, but it may also need more of this nutrient after physical activity — making it even more important to get enough magnesium-rich foods in your diet

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The B vitamins in eggs can help your body produce energy from your diet Flax seeds not only boast a good amount of omega-3 fatty acids per serving but also high amounts of magnesium, phosphorus , and B vitamins 8. Some research suggests that their antioxidants may reduce exercise-induced muscle damage, soreness, and inflammation to speed up recovery time 2.

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