Antioxidants such as vitamins A, C, and E help protect against oxidative stress and free radicals that form in the body during strenuous physical activity—and berries are one of the best sources out there, says Lewin. (Bonus: Eating lots of antioxidants also seem to help preserve muscle strength as you age, according to a 2009 study.)
"Choose berries with the most intense colors—blackberries, raspberries, blueberries—because they have more of those phytochemicals and protective substances," she says. Toss them into a smoothie, add them to your morning cereal, or just eat them by the handful. Aim to eat berries (and other fruits) from across the color spectrum, Lewin adds, to ensure that you're getting a wide variety of antioxidants and nutrients.