2. Spinach + blueberries
Whip up a smoothie with spinach and blueberries and drink it before and after your workout. In one study, athletes who ate blueberries every day for 6 weeks reduced post-workout inflammation, while other research shows spinach can improve breathing and the flow of oxygen during a workout. So, the nitrate present in spinach helps muscles work more efficiently during exercise, while blueberries help decrease muscle soreness after exercise—bring on the smoothie.
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