Harder, better, faster, stronger–few lyrics speak to athletes more than these ones from electro-pop duo Daft Punk. Whether it’s to improve their strength, increase their stamina, or become more agile, athletes are always on the lookout for ways to challenge themselves and up their game.

Here are a few tips that can help:

Know the best way to fuel up

Whether you're a professional athlete, a fitness enthusiast, or just someone who enjoys working out, you should know by now that what you eat can significantly impact your performance. The macronutrients–carbohydrates, proteins, and fats–are the primary sources of energy for your body. In addition to directly impacting your energy levels, proper nutrition also affects your recovery time and decreases your risk of injury during strenuous physical activities.

Macronutrients

Macronutrients are the three primary sources of energy for your body: carbohydrates, proteins, and fats. Each macronutrient plays a specific role in athletic performance.

Carbohydrates are the primary fuel source for high-intensity exercise. They provide your body with the energy that it needs to power through intense workouts. Carbohydrates can be found in a variety of foods, including fruits, vegetables, and whole grains.

Proteins are essential for muscle growth and repair. They provide your body with the necessary building blocks to rebuild damaged muscles after exercise. Good sources of protein include lean meats, poultry, fish, and plant-based options like beans and lentils.

Fats are essential for longer duration exercise. They provide a slow-burning source of energy, which can help sustain energy levels during longer workouts. Good sources of healthy fats include nuts, seeds, avocado, and fatty fish like salmon.

Micronutrients

Micronutrients are essential vitamins and minerals that your body needs in small amounts to function correctly. Each micronutrient plays a specific role in athletic performance.

Vitamins are essential for energy metabolism, immune function, and bone health. Good sources of vitamins include fruits, vegetables, and fortified foods.

Minerals are essential for muscle and bone health, nerve function, and fluid balance. Good sources of minerals include dairy products, leafy greens, and whole grains.

Consider taking energy and endurance supplements

Eating a balanced diet alone often isn’t enough to get all of the necessary macronutrients that your body needs to achieve peak performance. Energy and endurance supplements, especially the ones we offer here at Feel Younger, can help.

Our All in One Multivitamin + Mineral Formula with Antioxidant + Immune Support is a complete and balanced supplement that can help boost your energy levels while also providing support to your immune system, enabling your body to fight off infections more effectively. It’s best when taken twice a day, with a balanced diet.

Looking to reduce muscle weakness, twitching, or cramps while you work out? Our Bioavailable Magnesium Glycinate with 425mg elemental Magnesium is one of the best energy and endurance supplements that you can take.

If you want to make the most out of the food you eat and the supplements that you take, you may also want to consider taking our Digestive Enzyme Probiotic Blend. It’s packed full of live good bacteria that provides much-needed support to your digestive system and gut microbiome.

Give yourself time to recover

Pushing your body to its limits without giving it time to recover can be hugely detrimental to your performance in the long run. It might sound counterintuitive at first, but your body needs rest in order to heal, rejuvenate, and prepare itself for your next training session or competition. It is just as important, if not more so, because it enables your body to adapt and improve from the stress of intense physical activity.

One of the most important things that you can do to help your body recover is to get enough sleep. According to The American Academy of Sleep Medicine and the Sleep Research Society, adults between 18 and 60 years of age should aim for at least 7 hours of sleep each night. You do yourself a favor by stretching that number to 8 hours for optimal results. Taking a supplement that can improve the quality of your sleep can help. We highly recommend one of our Sleep Support products. 

It’s also a good idea to rotate your workouts in such a way that you’re not exerting certain muscle groups for days in a row. For example, you can work on your legs today, and then focus on your arms tomorrow. Alternatively, you can take rest days and not work out at all for a few days a week. You can engage in low-intensity activities on the days that you don’t work out for active recovery, such as walking, swimming, yoga, or Pilates.

Post-workout stretching and foam rolling is another effective recovery technique. Doing so helps reduce muscle soreness and can also improve flexibility. After exercising, aim to stretch and foam roll for at least 15 to 20 minutes.