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Learn some tricks that will give you an edge during your next workout or competition.

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  Step 1: Get a hit of caffeine

  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.

• Tip

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

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  Step 2: Fiber-load before a big race

  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.

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  Step 3: Sniff some peppermint

  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.

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  Step 4: Get probiotics

  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.

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  Step 5: Wear compression socks

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

• Fact

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