It's full of inflammation-reducing omega-3s.
Caviar is known as a luxe hors d’oeuvre, but it’s not traditionally thought of as post-workout nutrition. The ingredient, sturgeon eggs, was historically used as medicine and believed to induce fertility among the Russian royal families, asserts Craig Page, the New York City–based founder of Pearl Street Caviar.
“Caviar has a high level of electrolytes [which should be replenished post-workout],” says Chinara Tate, RDN, Ph.D, who consults for Pearl Street and is based in New York City. Beyond that, she says, it's got a significant amount of omega-3 fatty acids which a 2011 study found reduced exercise-induced inflammation. When consumed before exercise, omega-3 fatty acids could help athletes squeeze in more reps and improve range of motion.
Though omega-3 fatty acids are also found in many other fish, they often come with a high mercury content as well. “Usually large fish have higher amounts of mercury, which also accumulates from eating smaller fish,” says Tate. “Since caviar are the eggs, they aren’t consuming other fish.”
One note of caution: Though low in carbohydrates, caviar is a cholesterol-rich food. But, Tate explains, only those with naturally high cholesterol should consider limiting or avoiding consumption.
Caviar’s classic accoutrements—carb-heavy blinis and crème fraîche—aren’t the healthiest, but Page and Tate recommend serving it over whole-grain bread with mashed avocado and chopped vegetables or on cucumbers with Greek yogurt instead of crème fraîche.