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Ever wonder why wine stays off our banned-foods list? One reason is resveratrol, a polyphenol found in grape skin and seeds. Scientists are still uncovering all of resveratrol’s actions, but what we already know is that the compound is a powerhouse. It can help prevent cancer and cardiovascular disease, and, even more exciting, it has physique benefits. One study published in the journal Cell found that mice given resveratrol not only could run twice as far before hitting exhaustion but also gained less weight despite being fed a high-fat diet than mice given a placebo. A new study in the American Journal of Clinical Nutrition found that fat production can be limited by taking resveratrol. This miracle compound can also benefit muscle growth by balancing estrogen levels in the body, never allowing it to get too high.

The only negative aspect of resveratrol is that there’s no way to drink enough wine to reap all the benefits. Still, don’t give up your glass or two per week. Instead, just add 100 to 500 milligrams of either resveratrol or grape-seed extract twice daily: in the morning and 30 minutes before workouts.