2. Chia seeds
Don’t underestimate these tiny seeds for a second. Chia seeds are packed with omega-3 fatty acids, which means they are a natural anti-inflammatory—great for helping your muscles recover after a workout. And since they hold 10 times their own weight in water, they’re also ideal for hydration, says Dawn Jackson Blatner, RDN, nutrition consultant for the Chicago Cubs and author of the forthcoming book, The Superfood Swap. In fact, researchers at the University of Alabama found that a chia seed drink enhanced endurance in runners just as well as traditional Gatorade—but with far less sugar and more Omega-3s.
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