How to Improve Athletic Performance

How to Improve Athletic Performance

In honor of this year's Summer Olympics, let's dive into ways you can improve your athletic performance as an athlete at any level, including recreational. We’re going to bring it back to the basics and break down why these play such a critical role in your performance as an athlete. I guarantee even at an Olympic level, these components of a comprehensive training program are all still very crucial.

Let's start with one practice which most people in today’s over-stimulated environment have trouble with. Can you guess what it is?

1. Sleep - that’s right, when was the last time you got a full 8 hours of shuteye? Now let's break down the why for an athlete:
   1. More sleep benefits both mental and physical recovery - sleep is the time your body gets to repair itself; if we don’t get enough of it then our body cannot perform as well.
   2. Good sleep improves speed, accuracy and reaction time - think back to high school when you learned about the different stages of sleep. There are four stages of sleep our bodies should go through during a sleep cycle - not going through these cycles can negatively impact us throughout the day, leaving us feeling groggy and not performing our best.
   3. Recommendations for elite athletes are 9+ hours! You can bet those Olympians are getting their shuteye each night while competing in the Olympic games.

Moving right along down the list, the next few are equally important as the above and can be a struggle for many people.

2. Nutrition - proper nutrition is what fuels our bodies and is imperative for maximizing athletic performance. Without enough carbs, protein and fats, an athlete can be left feeling sluggish.
   1. Nutrition for performance is highly individualized and can vary depending on the type of physical activity being done.
   2. Evidence shows that integrating both nutrition and physical activity has a greater benefit than focusing on one or the other.
   3. May also support muscle recovery by reducing inflammation - if you know Tom Brady, he came out with a book years ago that talked about his anti-inflammatory diet, for example.
   4. In general, when we eat well we feel good, so why wouldn’t we want to fuel our body with nutritious foods?
3. Hydration - drinking water and including sources of electrolytes will help keep you hydrated throughout the day. Do you know when we sweat we deplete our body of micronutrients such as potassium, sodium and chloride?
   1. Hydration impacts endurance, muscle function, speed, flexibility and overall output.
   2. Helps maintain energy levels, reduces risk of heat stress, regulates body temperature, blood pressure and nutrient transport.
   3. Throughout the day, drink plenty of water; electrolyte supplements can be added to your water to replenish lost electrolytes from sweating (consult a doctor before incorporating any new supplements), or go the all natural route and eat food rich in these essential vitamins.

4. Mobility - this is going to be activity-specific for an athlete, but proper mobility is crucial no matter what level you're performing at.

• A good mobility routine can enhance performance, prevent injury, promote flexibility and improve strength.
• As an athlete, including mobility in your training routine can be a game changer, helping you maintain peak performance and prolong your athletic career.
• Talk with your coach or trainer for routines specific to your activity.