6 Legal Performance Enhancers That Work

You want an edge.

An advantage.

Something you can add to your fitness repertoire that will help you get better results.

Faster strength gains.

More muscle definition.

Better cardio.

Improved energy.

The algorithm eggheads at Meta know you’re on the hunt for a leg up, so your social feed is packed with ads for:

• Greens Powders

• Massage Guns

• Peptides

• Superfoods (whatever that means)

• Supplement Stacks

If you’re reading this email, you don’t need anything on that list to boost your performance in the gym and build the best body you’re capable of.

That’s a relief, right?

Here are 6 proven performance enhancers that actually work—even if you’ve never seen an ad for them.

1: Sleep

Before you try anything else, make sure you’re sleeping 7–8 hours on the regular.

Using supplements and fancy recovery techniques when you’re only getting 5 or 6 hours of sleep is like wearing an expensive suit with flip flops.

Your muscles grow when you sleep. Your cells are cleansed when you sleep. Hormones are released when you sleep. Sleep is free performance.

I know it’s not always as simple as telling you to get 8 hours of sleep. But if you’re watching TV in the bedroom or scrolling through your feed instead of sleeping, that’s a good place to start.

2: Eat Enough Calories, Carbs, and Protein

You’d be surprised how many clients come to us for help, and we quickly realize they aren’t eating enough calories, carbs, and protein.

If you’re trying to perform in the gym, fuel your active life, and build a physique you’re proud of, eating like a bird or avoiding carbs is not the answer.

When you’re properly fueled, you have the energy to push yourself in your workouts, which builds the foundation of your physique.

Again, you cannot starve your way to a better body.

Want to know how many calories and macros we recommend for you and your goals? Click the button below to find out.

3: Hydrate

If you’re sluggish, you might be dehydrated.

If your digestion stinks, you might be dehydrated.

If you’re bonking during your workouts, you might be dehydrated.

I could go on, but you get the point.

More than 60% of your body is made up of water, and if you fail to put enough in, things don’t work well.

Don’t overcomplicate it though. Recent research has shown that almost no one needs fancy electrolyte powders or anything other than to drink enough regular water.

We recommend starting the day with a 16–20 oz chug and drinking around half your body weight in ounces of water per day.

If your urine is a light yellow color, you’re doing well.

4: Creatine

Yes, an actual supplement made the list of proven performance enhancers!

Your body already makes creatine, but supplementing with it is extremely beneficial.

In short, creatine lets you squeeze a little more out of every workout by helping your muscles do a little more work.

All of those little micro-gains add up over the long term to more strength, muscle, and fitness.

Recent research has also shown there may be cognitive benefits of supplementing with creatine too. #braingains

Take 5 grams of creatine monohydrate per day, and you’re covered.

To learn even more about Creatine, check out THIS video on our YouTube Channel.

5: Caffeine

That’s right—good ol’ caffeine.

In a sea of supplements that don’t actually do much, caffeine is a proven performance enhancer.

Everyone has a different sensitivity to caffeine, and how much you have in a day matters too.

We recommend limiting caffeine to 400mg per day, and obviously, if you work out in the afternoon, don’t slam a BANG energy drink unless you like staring at the ceiling all night.

6: Effort & Mindset

I’m lumping these two together because they’re impossible to separate.

Want a simple performance and results booster? Start believing you’re capable of doing hard things, and try harder.

For years, I was hamstrung by fear—stuck, 40 pounds overweight, blaming my genetics.

At the root of my lack of results was the false belief that I wasn’t good enough or capable.

If you believe you can push yourself physically, you can.

If you believe you can eat healthy in the face of constant temptation, you can.

Unfortunately, the reverse is also true.

Tell yourself you’ll fail, and you’ll take the actions that make it come true.

Once you believe you can, bring the effort.

Make fewer excuses.

Stop cutting yourself so much slack.

Stop saying “It could have been worse.”

Stop faking perfectionism so you have an escape clause when things get tough.

When you do, you’ll start believing in yourself—and that will change your results.

Can you tell I’m more passionate about this one than the others? It’s because after coaching hundreds of people, I know how important it is.

As with anything that actually works, the effects of these 6 performance enhancers are maximized with consistent use.

Don’t take your first dose of creatine and run off to take your “after” photos.

Be the person who’s in this for the long haul.

That’s where the magic happens.

Before you go, for a limited time, we’re offering a free sample of our 8-week strength training for beginners, “Strength Made Simple”. Click the button below and grab your free week today 💪🏼

Jonathan