Far too often, we look to supplements, energy drinks or energy bars to help make us perform more efficiently. The main idea behind these items is that they promising some sort of increase in size, strength or energy. But really, the main thing they increase is profits.

Don’t be fooled! The best way to improve performance and efficiency is to simply exercise on a continual basis. This is often referred to as frequency of training. Here are a few reasons why this is the case.

1. The greater the exercise, the greater the replenishment. Eating after exercise replenishes your glycogen (stored carbohydrates) to levels that were higher than when you began.
   
   When athletes “blood dope,” they are in essence trying to illegally do what they can do legally by simply exercising and refueling immediately afterwards. The more glycogen stored in your liver and muscles, the longer you can train. The quickest, safest and easiest solution is to eat healthy whole foods and avoid the pricy supplements.
   
2. Water and carbs are the best substances you can put in your body before, during and after exercise. We’ve already discussed why to do it after you exercise. Now let’s look at before and during.
   
   Before is important because most exercise lasts between 10 and 90 minutes. It is duringthis time that your body uses carbs to provide your muscles with energy. The type of exercise intensity exhibited here uses the anaerobic lactic acid system of the body. For that reason, it is best to include carbohydrates in your diet to fuel your workouts.
   
3. The actions of the muscles and of cellular metabolism both occur in an aqueous solution. That means the importance of water can’t be emphasized enough. If you’re going to lift weights, run or do any sort of exercise including walking, you’re going to need water.
   
   The daily requirement varies from source to source, but you definitely want to drink at least 16 oz before, during AND after your workouts. Plus, as a rule of thumb, for every pound of weight you lose through sweat, you should have an additional 16 oz. It also doesn’t matter if it’s bottled. Tap water is just as good.