Benefits of chia seeds? They are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fiber, iron, and calcium. Omega-3 fatty acids help raise HDL cholesterol, the "good" cholesterol that protects against heart attack and stroke.

“Almond Butter and Apples”

Try at home ideas:

Apple and Almond butter bites

Slice the apple and add almond butter and healthy toppings like:

coconut pecans, raisins, or crasins.

BENEFITS: It's a comfort food that helps with exercise recovery. 
Consuming whole grain cereal with skim milk after a bout of exercise boosts you muscle glycogen. 
Make sure that you aren't getting too much sugar.

Greek yogurt has more protein than traditional yogurt and the hemp seed (hearts) contain more protein than other seeds (10 grams).

Benefits:
This combination makes your muscles work better.
Food synergy occurs when individual components within foods work together in the body to maximize health and training benefits. The idea is that the total is greater than the sum of its parts.
To get more nutritional bang from your meals pair these foods up!
Certain vegetables like spinach and beets have nitrates that help your muscles work more efficiently during exercise.