Rocket Fuel: Caffeinated Gum
When: No more than 15 minutes before exerciseWhat: Three pieces of Stay Alert gum (300 milligrams of caffeine)
Cyclists in a recent Kent State study who chewed caffeinated gum 5 minutes before a time trial pedaled faster than when they popped it an hour beforehand. Caffeine in gum is readily absorbed, resulting in a rapid decrease in your perception of effort and pain, explains study author Edward Ryan, Ph.D.
How much is too much? Learn your limit in Find Your Caffeine Comfort Zone.
Rocket Fuel: Beets
When: One to two hours before exerciseWhat: Two large beets, baked or in a smoothie
New research from St. Louis University found that runners who ate baked beets before exercising ran faster and felt less tired than those who didn't. Beets' nitrates help blood vessels dilate, increasing oxygen delivery to your muscles.
Don't worry: Unlike nitrates in processed foods, those in vegetables aren't linked to health risks.
For more ways to power up your workout, follow The 100 Best Fitness Tips of All Time.
Rocket Fuel: Creatine and Baking Soda
When: Dose up for two days prior to high-intensity exerciseWhat: 20 grams of creatine + 0.2 gram of baking soda per pound of body weight
Drink it—dissolved in water—in four equal portions throughout the day. A new study in the Journal of Strength and Conditioning Research found that the combo boosted cycling power more than creatine alone. Creatine enhances your body's energy efficiency, while baking soda helps flush out lactic acid.
Can't down the stairs after your workout? Find out The Secret Cure for Muscle Soreness.
Perfect your nutrition to boost your performance. Sign up for a race near you.