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 A well-rounded diet of nutritious foods helps your muscles grow and stay healthy. There's no magic food or food group that will bulk you up instead make sure you're getting adequate amounts of each food group. Look for healthy sources of protein such as lean meats eggs fish and nuts whole-grain breads, pastas and cereals low-fat milk yogurt cheese and other dairy products; and plenty of fresh fruits and vegetables. Drink milk instead of sodas or diet sodas. A multivitamin will add calcium and iron to help your bones and muscles develop as you mature.

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