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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. Here's how to get wider hips. Plus, avocados are rich in potassium , another important nutrient involved in muscle contraction and growth Each tablespoon 16 grams also packs about 3. For example, 1 cup grams of cooked chickpeas boasts nearly 13 grams of protein, while 1 cup grams of cooked lentils packs almost 18 grams 17 , Brown rice provides the perfect balance of complex carbs and protein, with over 5 grams of protein per cooked cup grams Instead, they should be combined with regular resistance training to boost muscle building and maximize results.

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