5 Secret Weapons to Maximize Performance and Recovery
For athletes at all levels as well as those committed to overall fitness or involved in strength training, maximizing one’s performance is a shared objective and recovery is an important part of the performance.
The quest for maximizing performance leads some people to pharmaceuticals. Some performance-enhancement drugs are not only dangerous but illegal. This is regrettable because often these substances place health at risk more than they enhance athletic performance.
Fortunately, both medical and athletic professionals have increased their attention to this problem and focused attention on other healthier ways to maximize athletic performance and necessary recovery. So, what are these secret weapons to enable you to perform better in and out of the gym?
1. Quality Sleep for Longer Periods
Research into the relationship between athletic performance and sleep has increased significantly in recent times. Studies have delved into the relationship between sleep and the duration of professional athletic careers. Results suggest that those with less sleep had higher attrition levels and remained for a shorter time on the teams that hired them. Other research on student-athletes showed a propensity for fewer injuries of those sleeping at least 8 hours nightly.
Sleep not only is critical to the brain’s capacity to perform tasks, but it is essential for muscle recovery. Cell regeneration is more active when we sleep. A lack of sleep can impede muscle recovery as muscle glycogen replenishes with quality sleep. So, it’s important to prioritize rest and relaxing the mind. Rest further promotes immune system response.
Examples of professional athletes that employ sleep as part of their training regimen abound including NFL star QB Tom Brady who sleeps nine hours daily and Lakers basketball superstar Lebron James who sleeps twelve hours or more every night. Fatigue will negatively affect results.
2. Breathing
A scientist at the University of Portsmouth Department of Sport and Exercise Science, Dr. Mitch Lomax researched the importance of breathing to athletic performance through the use of inspiratory muscles. Her studies revealed that training inspiratory muscles may improve physical performance by as much as 15%. This secret weapon is a legal way to enhance results and might make the difference between winning or losing if you are engaged in sporting competitions.
3. Hydration
Proper hydration is not only essential for the removal of toxins in the body but is indispensable to replenishing fluids lost during exercise and athletic activity. For those preparing for competitions or doing intense workouts, even more water and fluids should be consumed. Research indicates that losing more than 2% of body weight during workouts can lead to dehydration. Perspiring during workouts can lead to significant fluid loss. Drinking water before a workout, as well as during and after will not only prevent dehydration but facilitate muscle and systemic recovery.
4. Nutrition
If we are what we eat, proper nutrition will have a significant effect on fitness performance. The proper balance of vitamins, minerals, and macronutrients is essential for restoring energy, mitigating inflammation, muscle rebuilding, and physical recovery. Complex carbohydrates, healthy fats, and protein are essential components of performance dietary needs. Protein is a priority because it is key to muscle development and recovery. When eating meals or snacking you can refuel and repair your body.
Some sports drinks offer a balance of protein and carbohydrates but may also contain lots of sugar and sodium. Whole milk naturally contains fats, protein, and minerals. With protein, a must for muscle repair, consider after workout protein-rich snacks like protein chips with guacamole or a Greek yogurt dip. Cherry juice contains antioxidants to reduce inflammation while watermelon juice is loaded with the amino acid L-citrulline and sugar to aid in the restoration of glycogen levels in muscles.
Practice dietary habits during breakfast, lunch, dinner, and snacking that rehydrate, refuel, replenish, and repair your muscles. Physical recovery is a 24-hour process with proper eating as an opportunity to maximize athletic and fitness performance.
5. Focus
Focusing on something you can control instead of worrying about things that you can’t is a characteristic of high-performing fit people. Rather than focusing on others at the gym, it’s vital to concentrate on personal goals and performance. A mindset that is focused on personal goals aids in achieving those objectives. Dwelling on negative aspects of training will make it difficult if not impossible to progress. If you feel a need to compare, do so with your prior performance. Even if you are just a bit better, your performance is improving. Staying positive during difficulties and delaying expectations of instant gratification will help maximize performance.
Finding the Proper Balance
Finding the balance between rest, nutrition, hydration, and mindset will make a world of difference. Do not expect just your fitness workout or your diet alone to make a difference. Approach, attitude, rest, and constant commitment will maximize both your athletic performance and your recovery after a challenging workout. Focus on controllable factors like sleep, diet, and hydration as they are not optional but necessary for success.