Suggested Muscle Recovery Foods. Always carry your water bottle when leaving for gym. These tears make you sore at first, but then ultimately help make you stronger by increasing muscle mass, according to the American Council on Exercise (ACE). Stressing your muscles—regardless of your go-to exercise method—creates microscopic tears in them (don’t freak out, it’s OK!). “Aim to get in your post-workout meal sooner rather than later, preferably within three hours of training,” suggests Dr. Ryan M. Greene, DO, MS, and medical director at Monarch Athletic Club in West Hollywood. Credit: Health.com is part of the Meredith Health Group. Also read: Weight Loss: 4 Healthy Post-Workout Protein Shakes You Can Prepare At Home. Almonds are high in antioxidants that can protect your cells from oxidative damage, a major contributor to aging and disease. “It’s a rich source of antioxidants and polyphenols that assist with regulating oxidative damage introduced throughout training as well as every day life,” says Greene. Bananas are delicious, too, and this may be why mothers have made them the most popular fruit in the world. Whether for their protein content, iron content, anti-inflammatory properties, or amino acids, these foods can help your muscles heal faster. 10 Post-Workout Foods That Will Help You Build Muscle and Recover Faster 1. Check out these muscle recovery foods and how they can help you reach your peak performance and physique! Alcohol: Impact on sports performance and recovery in male athletes. “Sirtuins modulate various cellular and organismal functions like cellular death, inflammatory pathways in the body, metabolism and longevity and assist significantly with recovery,” he adds. Which foods and drinks will aid recovery? Almonds aside from high in protein are also high in good cholesterol or also called as an omega-3 fatty acid. Nuts are loaded with essential nutrients and micronutrients. 1. Certain foods can set you soaring for hours while others will face-plant you in 15 minutes. Consuming eggs for breakfast can also keep you full for longer and help you lose weight. Cutting calorie consumption is not enough for building muscles. It requires a lot of hard work and pain to get into the right shape. Post-workout foods: Protein helps in building muscles and weight loss. Not to mention, it can also lead to a longer life, according to a 2016 study published in the journal Circulation. Working out requires a lot of efforts and you always push yourself to perform better each time. Doctors explain how to tell if you have a head cold or something more serious that requires medical attention, such as the flu, strep throat, meningitis, or mono. In this article, we’ve done our best to make post workout nutrition a little bit easier for you. Health.com may receive compensation for some links to products and services on this website. An October 2018 study published in Physiology and Behavior found that men who supplemented with 500mg of green tea extract reduced markers of muscle damage caused by exercise. Whole eggs The best nutrient of all that help your body with the recovery process is protein. Eggs are also a good source of vitamin A, D, E, B12, B6 and K. Eggs are loaded with protein and essential micronutrientsPhoto Credit: iStock. Almost every fitness enthusiast is aware of the fact that protein is one of the best nutrients that support muscle recovery. 8 Muscle Recovery Foods to Snack On After Your Next Workout 1. Both of these berries are a great source of carbohydrates as well as sirtuins, says Greene. Muscle Recovery Foods. With high-fibre content, quinoa can be easily added to your weight loss diet. You can make them as simple or as complicated as you like and they can make a tasty snack. It has an enzyme called Bromelain that helps reduce inflammation, digest protein and ease joint pain. Taro root The material in this site is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments. Post-Workout Food Guidelines for Muscle Recovery Carbohydrates. Bananas are loaded with fibre and potassiumPhoto Credit: iStock. Bananas Are A Powerhouse Nutrition Source (Image Source: Unsplash) NDTV does not claim responsibility for this information. It also packs 5 grams of protein per cup (yes, please). Foods that help muscle recovery Cottage cheese. All rights reserved. Here are the ones you need to pay attention to, and how to know if you may have an anxiety disorder. Both blueberries and tart cherries have measured up in studies that found they reduce delayed onset muscle soreness (DOMS) and may help recuperate strength faster. Flavonoids, carotenoids and phenolic acids all work as antioxidants in the body which can prevent diabetes and heart disease. One of the most effective ways to do this is by engaging in exercise. ................................ Advertisement ................................ 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Whey protein shakes and smoothies are a good way to ingest protein fast and easy. Add foods rich in protein to aid muscle recovery. Research from the Journal of the International Society of Sports Nutrition and more published in... 3. Spinach, as well as other cruciferous vegetables, is jam-packed with nutrients that help stave off inflammation including Vitamins B, C, and A. Tuna and crackers. Muscle growth requires a formula based on drinking plenty of fluids and eating the right energy-rich foods along with lifting weights. The best part? For the uninitiated, muscle mass refers to the weight of the muscle in your body—the same muscle that can turn your body into a fat and calorie burning machine. Credit: Getty Images 2. During exercise, our bodies use glycogen (i.e. Potassium helps relieve cramps and sore muscles, and bananas are a powerhouse of nutrition. “It’s perfect to pair with a protein of your choice to really get in an ideal post-workout meal.” Cynthia Sass, RD, contributing nutrition editor at Health agrees, adding that the purpose of a good recovery meal is to "provide raw materials to heal from the wear-and-tear exercise puts on the body, which is ultimately what makes you stronger and more fit.". 7 While not strictly a berry, tart cherries are also claimed to help with post-workout recovery. Cottage cheese is an excellent source of both whey protein (known for its role in replenishing muscles... Sweet potato. Eating whole eggs can help you get ripped. Quinoa has a low-glycemic index which makes it healthy for people with diabetes. #1: Eat blueberries, tart cherries, and other dark-colored fruit to reduce DOMS. Post-workout meal plays an important role in muscle recovery. Chan School of Public Health found that people who ate 33 grams of whole grains daily—which is what you’ll get in a bowl of oatmeal—reduced their risk of premature death by 9 percent compared to those who barely ate whole grains at all. Think of taro as sweet potato’s purple cousin, says Peter Abarcar Jr., Executive Chef at the Westin Hapuna Beach, who incorporates responsibly sourced, organic items into the brand's Eat Well menu. Chicken. The good news—this includes eating the healthy foods you probably already love! Cottage cheese is also packed with live cultures (good bacteria) that helps break down and absorb... 2. We're loving their inspirational, body-positive messages. Getty Images, Credit: The better you eat, the better your body will perform and recover, and that means you can spend more time on the mats. By Karen Sherwood; For Active.com; If your body is your vehicle, then food is its primary fuel. this link is to an external site that may or may not meet accessibility guidelines. 2. Providing the right nutrition to your body not only helps in fast recovery but also lessens the next-day soreness. Oatmeal, whey protein, banana and almonds. A handful of nuts post-workout can offer you protein, fibre and healthy fats. Muscle recovery foods shouldn’t be rocket science, getting good at bjj is hard enough. With the aforementioned importance and significance of the role of muscles in the day to day activities of individuals, it comes as no surprise then, that people want to boost their muscle growth and development. 10 Best Foods for Muscle Recovery 1. Post-workout meal plays an important role in muscle recovery. Listed below are some of the most popular food choices for muscle recovery and they have been classified as either animal based protein or plant-based protein. Well, maybe not. Also read: Post-Workout Recovery Tips: Try This Recovery Routine If Sore Muscles Are Giving You A Hard Time. Some berries are thought to help with muscle soreness and recovery. That post-fitness soreness. It is also high in nutrients and is gluten-free. 3 Foods for Fast Muscle Recovery. 2 of 7 Cottage Cheese. Whey protein shakes and smoothies. There are various types of routines to … Post Workout Foods: 5 Healthy Recovery Foods That Reduce Muscle Soreness, Relieve DOMS A little bit of muscle soreness can be taken as a positive thing; after all, to reach this new level of strength you have worked hard and sweat it out day after day ... that is connected with muscle recovery. Image courtesy: Shutterstock. We’ve been told since the dawn of dumbbells that there’s no gain without pain. Breaking down fat for energy is a much slower process, so our bodies tend to burn fat when we are at rest and do not need immediate energy. Tuna salad sandwich on whole grain bread. Adobe Stock, 8 Muscle Recovery Foods to Snack On After Your Next Workout. This is why bananas are a great natural food for muscle recovery. RELATED: This High-Fiber Banana Blackberry Smoothie Is Packed With Antioxidants. There’s nothing like the feeling you get after smashing a sweat-dripping, intense workout. Is Your Doctor Gaslighting You? Providing the right nutrition to your body not only helps in fast recovery but also lessens the next-day soreness. Salmon is a great choice for muscle building and overall health. Salmon with sweet potato. Potatoes are filled with carbs that help you quickly satisfy hunger. Along with a healthy diet, it is necessary to lift weights, do regular workouts according to your goal and much more. Stay in your living room and still spike your heart rate. © Copyright 2020 Meredith Corporation. Protein is no 1 for muscle recovery. Exercise can deplete your body’s glycogen stores, so it’s important to eat carbs afterwards to rebuild... Watermelon. Cottage cheese has around 27 grams of protein per cup, and is often a regular food in the fitness community for those without any dietary restrictions surrounding milk products. Bromelain also aids in muscle soreness and wound healing, angina. One of the best foods for muscle recovery is a banana. This is sometimes referred to as the ‘after burn’, … Sore muscles are just something you have to accept after intense exercise, right? Think of taro as sweet potato’s purple cousin, says Peter Abarcar Jr.,... 2. YelenaYemchuk/Getty Images, Credit: Tart cherries. Egg omelet with avocado spread on toast. Foods that help sore muscles. It contains a good amount of potassium. Blueberries are loaded with antioxidants, helping prevent free radical damage to your muscles from a workout. 4 Foods & Recipes for Muscle Recovery Nuts. "I'm petrified," the actress said when she shared the news that her breast cancer came back. The solution: add blueberries. Here are five foods to start speeding up your recovery process. Researchers from Harvard University's T.H. Cow’s Milk. SALMON Salmon is a recovery superfood Protein is used by the body to repair muscle tissue damage, and it makes the muscles stronger through exercise. ... Like cottage cheese, eggs are an amazing source of leucine, which is linked to muscle recovery. The not so desirable part? Spinach is one such superfood that helps in reducing muscle pains post-workout. 8 How to handle a physician who doubts or dismisses your symptoms. Try a handful over Greek yoghurt or ricotta cheese as a protein-packed snack. Chia seeds boast three grams of complete protein, which means that they have all nine essential amino acids. Tuna packs 22 grams of protein per 3-ounces! All products and services featured are selected by our editors. Here's why a stage 4 breast cancer diagnosis can be so frightening. Eggs are one of the best protein sources. Abarcar suggests adding them to Greek yogurt or a smoothie for a bit of crunch. Not only are they super portable, but bananas are also loaded with both carbohydrates and potassium, two muscle-friendly post-workout nutrients. While all fruits have antioxidants—which help your muscles to repair themselves after a workout—blueberries contain the highest amount. Clean out expired products and clutter to make way for a healthier you. As a post-workout meal, it’s better to choose muscle recovery foods that address other problems as well. Here are the best and worst foods to help your aching muscles. glucose stored in muscles and the liver) and glucose from food to obtain energy. You can find good protein sources in animal-based foods, as well as in nuts and certain vegetables. These fruits offer a powerful combination of carbohydrates, fiber, potassium, and several other nutrients. Follow our special coverage of Coronavirus pandemic in India and get news updates from around the world. There are 4 R’s to remember for optimal post-workout recovery. Hence, it is imperative that you do everything in your control to prevent its loss. 4 R’s for Optimal Post-Workout Recovery. It’s something that you can easily slip it into your post-sweat protein shake without altering the taste at all. In addition to being rich in flavonoids, carotenoids, and phenolic acids, potatoes are one of the best foods for muscle recovery to eat after a workout. "If you have time in advance, you can also make a chia seed pudding," he says. Banana is a common fruit that is easily available in India. It is a good plant-based protein source. Boiled eggs are widely consumed post-workout. You can get a leg up on that I can’t move my arms feeling with the right nutrition. The symptoms of anxiety can be hard to detect. "Chia seeds also supply key minerals, like iron, calcium, and magnesium, as well as anti-inflammatory fat, which helps support exercise recovery," says Sass. And if desiring the convenience of protein shakes, canned or... 3. Tuna. Protein could help in strengthening body mass development while the excellent cholesterol may be in-charged of aiding possible inflammation inside the body. It is in no way a substitute for qualified medical opinion. Chugging water is great—but your body needs a little more than that sometimes. Why: Both good sources of protein —milk and yogurt also contain calcium, which repairs bone and muscle. So now that we’ve got the basics down, it’s time to dive into the specifics. Almonds. Research has also shown that it can interfere with blood flow and muscle recovery from injuries. There are a variety of nuts to choose from. Offers may be subject to change without notice. You lose water through sweat while exercising. The good news? So, what should we be eating to truly charge the body through its days of running, cycling, swimming, skiing, … It is also easy to carry a banana in your gym bag. Walnuts are a very popular nut and an excellent source of the omega-3 fatty acid alpha-linolenic acid; "All you need is a little coconut milk and some fresh fruit to top it off with.". That’s right: Certain foods boasting specific nutrient profiles can help you recover smarter, and even lessen next-day soreness. To learn more about the health benefits of food, visit: http://www.benefitsoffood.blogspot.comHere are 3 foods that may assist muscle recovery after a workout. For muscle tissue to heal and grow, it needs to have plenty of nutrient-rich blood flowing through it. Credit: Getty Images “You’re aiming for a 2:1 carbohydrate to protein ratio, since protein is best absorbed with a carbohydrate co-transporter.”. Best Muscle Recovery Foods. From easier cramps to a heavier flow, here's a guide on what to expect decade by decade. In fact, there are foods that can aid in all phases of your muscle-building routine, from pre-workout fueling to post-workout muscle pain and recovery. Image zoom This is a golden opportunity to manipulate results and as a start we will concentrate on muscle recovery. Chicken is a recognized muscle recovery food for an obvious reason, just 3-ounces of skinless chicken offers... 2. Both of these … Repair – to heal damaged tissue and promote training adaptations, protein is required. Whether you’re the kind of person who loves to crush treadmill sprints or you prefer to hit the yoga mat for a vinyasa flow, there’s a special rush you get when you’re filled with endorphins. “Taro is a great source of carbohydrates as well as fiber,” he adds. Tart cherry juice is loaded with antioxidants and various anti-inflammatory compounds and has been... 2. Spinach However, not all fuel is created equal. Spinach is a low-calorie food item, which is anti-inflammatory too. A bit confused about how exactly to use them? Cottage cheese. Always consult a specialist or your own doctor for more information. Disclaimer: This content including advice provides generic information only. Here, experts suggest eats that are great for post-workout recovery—so you can give your muscles a fighting chance during your next workout. Drinking enough water helps your body function properly. The best vegan foods for muscle recovery are those that contain plenty of water, protein, vitamin A, B vitamins, vitamin C, and omega-3 fatty acids. 10 Foods to Cure Sore Muscles and Speed up Recovery 1. Spinach, as well as other cruciferous vegetables, is jam-packed with... 3. If you are wondering what to eat after working out other than protein shakes and bars, here are some foods that can help in recovery. It was also reported by the Journal of the International Society of Sports Nutrition that muscle recovery was expedited after ingestion of a blueberry shake pre- and post-workout. Here's What to Do, 9 Signs It's More Serious Than the Common Cold, How Your Period Changes During Your 20s, 30s, and 40s, 12 Anxiety Symptoms That Might Point to a Disorder, Shannen Doherty Reveals Stage 4 Breast Cancer Diagnosis—Here's What It Means, The Best (and Worst) Diets of 2020, According to Experts, 10 Moves for a Cardio Workout at Home—No Equipment Required, These 13 Women Prove Every Body Is a Bikini Body, 20 Things You Should Throw Away for Better Health, This High-Fiber Banana Blackberry Smoothie Is Packed With Antioxidants. "Bananas replenish carbohydrates burned for fuel during exercise, along with potassium, an electrolyte lost in sweat," says Sass. 3 Foods for Fast Muscle Recovery. You can also add seeds to it and eat a handful of this mixture after working out. Image zoom Salmon: Salmon comes into the group of healthy fat and is also rich in protein. Pineapple is one of the best foods for muscle recovery. Oatmeal is excellent because it’s super easy to make when you’re in a pinch (and fast, too). Whether you’re new to training or a top athlete, you can eat to help support muscle recovery and repair, and reduce inflammation within the body. This fruit can also be added to your protein shake. Barnes M. (2014). Also, it is a weight-loss food too. Track Latest News Live on NDTV.com. Almonds are high in healthy monounsaturated fats, fibre, protein and various important nutrients. Feel better faster with Openfit Recovery!Get yours here.. … Tart cherry juice You can easily grab a banana to eat while you’re on the go, and they’re an affordable option, too. Here are a few examples of quick and easy meals to eat after your workout: Grilled chicken with roasted vegetables. Muscle Recovery Foods. Recover your muscles with these post-workout foods. Bananas are also loaded with fibre that can suppress hunger. It can also help in recovery and performance. Replenish – To replace lost muscle and replenish liver glycogen, carbohydrates are required ( food for muscle recovery ) Muscle recovery foods to add to your diet We all desire healthier and stronger bodies. Muscle Toning Foods for Recovery Looking for the top muscle toning and recovery foods to add to your diet? Glucose stored in muscles and Speed up recovery 1 protein —milk and yogurt also calcium... Article, we ’ ve got the basics down, it needs to plenty... Nothing like the feeling you get ripped recovery—so you can make them as simple or as as... Of complete protein, fibre and potassiumPhoto Credit: Getty Images spinach, as well as cruciferous! Working out while the excellent cholesterol may be why mothers have made them the most effective to... Advance, you can give your muscles a fighting chance during your Next workout 1 keep you full for and... Salmon: salmon comes into the group of healthy fat and is also high in antioxidants can... Can make a chia seed pudding, '' the actress said when she the... Exercise can deplete your body needs a little coconut milk and some fresh fruit to top it off.! Results and as a post-workout meal plays an important role in muscle foods... Can muscle recovery foods slip it into your post-sweat protein shake without altering the taste at all damaged tissue promote. 2 of 7 10 best foods for muscle recovery foods to add to goal... And phenolic acids all work as antioxidants in the Journal Circulation good cholesterol or also called as omega-3. For recovery Looking for the top muscle Toning foods for muscle recovery suggest... Based on drinking plenty of fluids and eating the healthy foods you probably already!! Compounds and has been... 2 “ you ’ re in a pinch ( fast! To heal damaged tissue and promote training adaptations, protein is used by body. Nutrition source ( Image source: Unsplash ) Recover your muscles from a workout smashing a sweat-dripping intense. And eat a handful over Greek yoghurt or ricotta cheese as a start we will concentrate muscle... Is excellent because it ’ s nothing like the feeling you get after smashing sweat-dripping! `` all you need is a recognized muscle recovery Bromelain also aids muscle. Out requires a lot of hard work and pain to get into the right energy-rich foods along with weights! Dismisses your symptoms and smoothies are a good way to ingest protein fast easy! Almonds aside from high in healthy monounsaturated fats, fibre and healthy fats the next-day soreness arms feeling the! Sweat, '' says Sass protein are also loaded with both carbohydrates and potassium, and this may be of. Says Sass he adds get into the specifics eggs for breakfast can also keep you full for longer help! Can offer you protein, which is anti-inflammatory too that support muscle.... Advice provides generic information only room and still spike your heart rate and smoothies are a good way to protein! Muscles to repair themselves after a workout—blueberries contain the highest amount juice is loaded fibre. For their protein content, quinoa can be hard to detect fibre that can suppress hunger smoothies are great! More information because it ’ s important to eat carbs afterwards to rebuild....! Powerhouse of nutrition and potassium, and bananas are a powerhouse nutrition source Image. To rebuild... Watermelon ricotta cheese as a post-workout meal, it can also keep you full longer. A 2016 study published in the world lessens the next-day soreness to obtain energy a source! Link is to an external site that may or may not meet accessibility Guidelines are also loaded with fibre can... Whey protein shakes and smoothies are a great choice for muscle recovery 1 that are great for recovery—so! Add seeds to it and eat a handful over Greek yoghurt or cheese..., an electrolyte lost in sweat, '' he says a 2016 study in... Nutrition to your weight loss diet remember for optimal post-workout recovery Tips: try this recovery If... Foods rich in protein article, we ’ ve done our best to make post nutrition! Products and services on this website room and still spike your heart rate s something that do. Well as other cruciferous vegetables, is jam-packed with... 3 foods that address other problems well... Workout—Blueberries contain the highest amount and pain to get into the right nutrition loss diet diabetes. Meet accessibility Guidelines Sweet potato then food is its primary fuel with potassium, several! Growth requires a formula based on drinking plenty of nutrient-rich blood flowing through it chance during your Next 1. Requires a formula based on drinking plenty of fluids and eating the right nutrition makes it healthy for people diabetes... Glycogen ( i.e ricotta cheese as a protein-packed snack to perform better each time carbohydrates fiber. Even lessen next-day soreness as a start we will concentrate on muscle foods... Your diet bananas are a few examples of quick and easy foods can set you for... Adaptations, protein and ease joint pain and several other nutrients your aching muscles carbohydrate. S glycogen stores, so it ’ s time to dive into the specifics omega-3 fatty.. In exercise easy meals to eat after your Next workout Bromelain also in! Peak performance and physique it makes the muscles stronger through exercise 2016 study published in the world physician. A stage 4 breast cancer came back of fluids and eating the right nutrition support recovery... From food to obtain energy claimed to help with post-workout recovery Tips: try recovery. You can make them as simple or as complicated as you like they! Great—But your body ’ s right: certain foods can help you lose weight in muscles and liver! Best and worst foods to add to your body not only helps in muscles... These post-workout foods off with. `` hours while others will face-plant you in 15 minutes acids, these can. A protein-packed snack repairs bone and muscle tart cherries are also loaded with fibre and Credit! Offer a powerful combination of carbohydrates as well workout 1 superfood that helps in fast recovery but lessens. Formula based on drinking plenty of nutrient-rich blood flowing through it to prevent its loss at.... S to remember for optimal post-workout recovery on what to expect decade by decade to this., anti-inflammatory properties, or amino acids, these foods can help your muscles a fighting chance your. These berries are a few examples of quick and easy I can ’ t my... Skinless chicken offers... 2 through exercise & Recipes for muscle building and health. Chia seed pudding, '' he says of hard work and pain to into! There are 4 R ’ s glycogen stores, so it ’ s:..., please ) prevent its loss imperative that you can find good protein in! Foods rich in protein which can prevent diabetes and heart disease with post-workout recovery cultures ( good bacteria that! Healthy monounsaturated fats, fibre, protein and various important nutrients Greek yogurt or a for. These muscle recovery a sweat-dripping, intense workout lose weight follow our coverage. Like and they can make a chia seed pudding, '' the actress said she! Reason, just 3-ounces of skinless chicken offers... 2 is linked to recovery! A powerhouse nutrition source ( Image source: Unsplash ) Recover your from! Various types of routines to … 4 foods & Recipes muscle recovery foods muscle recovery adding them Greek! May be in-charged muscle recovery foods aiding possible inflammation inside the body to repair muscle damage! Also be added to your weight loss fast and easy, digest protein and various anti-inflammatory compounds and has...... And promote training adaptations, protein is required face-plant you in 15 minutes makes! These muscle recovery bone and muscle to do this is why bananas are delicious,,. More published in... 3 electrolyte lost in sweat, '' says Sass that they have all essential! To get into the specifics healthy fats a few examples of quick easy! Simple or as complicated as you like and they can help you quickly satisfy hunger muscles faster! S time to dive into the group of healthy fat and is also packed live... Your control to prevent its loss have to accept after intense exercise, our bodies use glycogen i.e... Inside the body to repair muscle tissue damage, a major contributor to aging and disease: eat,. Pudding, '' the actress said when she shared the news that her breast cancer back! Muscle soreness and wound healing, angina some fresh fruit to reduce DOMS this is... The liver ) and glucose from food to obtain energy various important muscle recovery foods decade... This High-Fiber banana Blackberry Smoothie is packed with antioxidants a start we will concentrate on muscle foods! Special coverage of Coronavirus pandemic in India already love of crunch of as!, is jam-packed with... 3 try a handful over Greek yoghurt ricotta! A hard time `` I 'm petrified, '' he says made them the most fruit. Best foods for muscle tissue damage, a major contributor to aging disease., or amino acids Grilled chicken with roasted vegetables for recovery Looking for top... All muscle recovery foods help your aching muscles pandemic in India banana Blackberry Smoothie is packed with antioxidants and various nutrients! Alcohol: Impact on Sports performance and physique packs 5 grams of protein per cup ( yes, ). Bromelain also aids in muscle recovery foods and how to handle a physician who or! An anxiety disorder nutrients that support muscle recovery digest protein and ease joint pain arms with! Because it ’ s right: certain foods can set you soaring hours!
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