Muscle strength peaks at age 25 and hits a plateau before falling sometime in your mid-to-late 30s. The more shapely, strong muscle you can bank now, the stronger you’ll stay for life. Use these strategies to exercise to your full potential.
LAST LONGER, RECOVER STRONGER
You can get more from your workout and trim recovery time by knowing what to eat and drink before, during, and after exercise.
ONE TO TWO HOURS BEFORE YOUR WORKOUT
Have a high-carb snack. “Carbs can help you feel more physically and mentally energized during exercise,” says Liz Applegate, Ph.D., director of sports nutrition at the University of California, Davis. In one study, cyclists who ate carbs before riding were able to pedal 18 percent longer before fatiguing. Make the energy last by adding a small amount of protein: Try a bowl of Cheerios and boost the carb count with some fruit, or half of a turkey sandwich (stay fairly light on the turkey to keep it moving through your system) and a banana. For a turbo charge, add coffee. A British review of 21 caffeine studies found that caffeinated people said that exercise felt easier, and they were able to run, swim, bike, and row 11 percent faster and/or longer before tiring out. Just 250 milligrams - one 16-ounce coffee - does the trick.
DURING YOUR WORKOUT
