STEP 1 Get a hit of caffeine 来点咖啡因

Get a hit of caffeine before your workout. Studies prove it increases stamina for everyone from runners and cyclists to rowers and swimmers. A half a cup of coffee about an hour ahead of time is all you need.

Ingesting caffeine before exercising can also reduce the pain of a workout.

STEP 2 Fiber-load before a big race 大赛前吃高纤维食品

If you're a runner, skip the simple carbohydrates and fiber-load before the big race instead. One study found that runners who ate high-fiber cereal and fruit before running lasted longer – and burned more fat – than those who ate low-fiber cereal and toast.

STEP 3 Sniff some peppermint 闻闻薄荷味

Take a whiff of peppermint essential oil, which you can find at health food stores. In one study, athletes who did ran faster and did more push-ups than those who inhaled other scents or no scent.

STEP 4 Get probiotics 食用益生菌

Boost your immunity by eating foods with probiotics, like some yogurts, or by taking a probiotic supplement. They may not turn you into a better athlete, but one study found they might make you less susceptible to respiratory problems, like colds and flu, common among people who train hard.

STEP 5 Wear compression socks 穿压缩袜子

Try wearing compression socks. Many athletes who do report less muscle fatigue, better circulation, and reduced leg pain. They also keep muscles warm.

Viagra has been tested as an athletic performance enhancer because the blood vessel dilation it causes may increase oxygen capacity, especially at higher altitudes.