You don't need high-tech gels or pricey pills for a fitness boost. You can get it from your kitchen! Make these substitutions:

For Energy

Swap Sports Gel for Raisins
Study participants performed equally well whether they ate raisins or took sports gel before exercise. Both contain quickly digestible carbs, enabling the body to save muscle fuel for later in the workout. Have a quarter cup of raisins up to 45 minutes before a workout.

To Reduce Soreness

Swap Ibuprofen for Cherry Juice
People who drank cherry juice before an endurance race felt slightly less pain than a placebo group did. Cherries are rich in anthocyanins, compounds that prevent inflammation.

Refuel Muscles

Swap Sports Drinks for Wholewheat Cereal with Milk
Researchers found that two servings of cereal with wheat and milk replenished the fuel stores in athletes' muscles as well as carb-based sports drink did. And the milk provides a bonus: amino acids that repair muscle fibres.