5. OTHER TIPS ON HOW TO ACHIEVE PEAK PERFORMANCE

FOCUS ON YOUR DIET AND NURTITON

First off, diet and nutrition are single most important component of personal wellness. Having a proper focus in this area will lead to better overall health. In general, eating natural foods is best. There is so much processed food in our society that can be detrimental to athletic performance and long term health. Focus on eating real food that comes from the Earth.

As an athlete, you must focus on getting adequate nutrients. A good way to do this is to calculate your caloric intake. If you are trying to lose weight, you should operate at a caloric deficit, meaning you eat less calories than you burn. But it is important that this number is not drastically less than the calories that you are burning, as this is not sustainable.

The average person should consumer 2,000 calories a day. The average athlete needs 3,000-5,000 calories per day, depending on the activities performed. Find out where you fit and create a plan that works for you.

USE RESISTANCE BANDS

Did you know that weight lifting is a man made phenomenon? Almost all muscle groups can be strengthened using bands instead of heavy weights.

Resistance bands allow for a deep fluid, range of motion during exercise. You can get the same results as using heavy weights without the risks of injury. Resistance bands help build strength and power while keeping your muscles longer, and making them less dense than they would be during conventional heavy weight training. Resistance bands can also help limit inflammation which is terrible for any athlete’s body.

They allow for aerobic conditioning while complementing increased mobility. By mimicking the body’s natural, everyday movements without overload, bands allow for a more balanced approach to strength training. Together with mobility, resistance allow for a more sustainable fitness routine, and can extend your career by limiting injury from overload.

IMPROVE SLEEP

Next, lets discuss the importance of sleep.

Sleep plays an important role in physical wellness. As an athlete is particularly important for muscle recovery. When exercising heavily, muscles get tight. A proper rest results in muscles being restored to their natural lengthened state. Athletes over the age of 18 should aim for a minimum of 8 hours of sleep. The athlete should aim for 9-10 hours of sleep to fully recover and be able to perform at a high level on days where the athlete is put under more heavy stress.

HYDRATE

Imagine the difference when you look behind the counter in a butcher shop. You see a beautiful piece of tenderloin. Right next to it you see a dried up piece of beef jerky. The tenderloin is healthy and supple, while the jerky is shriveled and dried out. That beef jerky is what dehydrated muscles look like. 

Dehydration is a chronic problem, and its more common than people realize. Most athletes don’t realize that they’re sweating out anywhere between eight to ten cups of water a day. That needs to be replenished. Coffee, tea, alcohol, and soda are all dehydrating.

SUPPLEMENTATION

Here is where self awareness comes into play. Everyone is made differently. Therefore, each of us may be deficient in different nutrient categories. When it comes to supplementation, it is important to supplement only what you cannot get naturally. For starters, it is recommended to take a daily multivitamin and fish-oil supplement. Additionally, find out what areas you are deficient in and add those supplements as needed.

Bottom Line:

If you want to be an elite athlete, you have to start treating yourself like one! Foam rolling with vibration has been proven to increase athletic performance. Apply these principles and suggestions to your routine to watch yourself jump ahead of the competition. You only get one body, invest in it.