Drink for Endurance: CoffeeCoffee doesn't just give you a boost in the morning, it can also help to wake up your legs during a run. Japanese researchers discovered that drinking one cup of coffee 60 minutes prior to exercise significantly decreased an athlete's rate of perceived exertion, meaning she could go harder for a longer period of time without fatigue.
"Coffee is a known ergogenic aid," says Clark, who emphasizes that caffeine is no longer thought to dehydrate when consumed in moderation.
*Try This: Mix one cup coffee with one tsp. cinnamon and one Tbsp. agave syrup. Blend over ice.
Eat to Build Muscle: Peanut ButterMuscles break down during training and build back up post-workout. In order for muscle tissue to repair itself properly, your body needs fuel. "Protein is very important to muscle repair and rebuilding," says Blende.
Peanut butter provides a high-protein, energy-dense snack that is easily digestible, even shortly after running. Choose a natural peanut butter with less sugar and remember to enjoy this spread in small doses.
*Try This: For a post-workout, one-two punch of carbs and protein, spread two Tbsp. of peanut butter on pear slices.
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Mackenzie Lobby, MS, is a running coach with a master's degree in kinesiology from the University of Minnesota. Her work has been published in Running Times, Runner's World and Trail Runner magazines.