IN DEFENSE OF
INTENSEModerate-intensity exercise
is the best energy lifter because
it doesn’t leave you completely
wiped, says research. But high-
intensity sessions still work—you
just may feel the surge later.
Sweat early enough that you
have some extra recovery
time before, say, a big
meeting.ENERGY
ADD-ONS
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FUEL
PROPERLY
You’ll get more of
a boost if you start
your workout with
some food in the
tank. If you’re
training early a.m.,
look for a carb that’s
easily digestible
and low in fat and
fiber. “Half a banana
can give you energy
without causing
GI issues before
exercise,” says WH
advisor Amanda
Baker Lemein, RD.
“Post-workout,
recover with some-
thing like an RxBar,
which has a combo
of carbs, protein,
and fiber to help
repair muscles and
replenish energy
stores.” That way
you’ll walk away
feeling refreshed
and strong,
not depleted.DRINK UP
Athletic perfor-
mance takes a big
hit when you’re
dehydrated by even
2 percent, says
Lemein, who recom-
mends drinking
three liters of water
a day to stay in peak
mode. To keep
levels high, bring a
16-ounce water bot-
tle to your workout
and try to drink the
whole thing in an
hour. After, drink un-
til your pee is straw-
colored or clear.CREATE
GOOD VIBES
Ta k in g yo ur
workout outside, or
at least to a well-lit
par t of your house
or g ym, will give you
a jolt of alertness,
says O’Connor. And
turn on the tunes:
Fast, high-energy
music has been
shown to increase
endurance and
power, possibly by
acting as a happy
distraction and
fatigue delayer.