Choosing whole foods is like picking the best tools for your athletic journey. They provide your body with the energy and nutrients it needs to perform at its peak. Eating whole foods gives your muscles fuel to help you run faster, jump higher and get stronger.

Here are some examples of whole-food choices. Carbohydrates are important for physical activity and can seriously boost your performance. They give you more energy for the effort you put in during your activity, compared to fats and proteins. They are also important for keeping your hormone levels, like estrogen and progesterone, in check.

Carbohydrate foods should make up the biggest part of what you eat as an athlete. Even a short period of carbohydrate restriction can affect your bone health. This happens by lowering the number of bone-building substances while increasing the amount of elements that break down your bones.

Overall, this can lead to weaker bones. Aim to fill your plate half full of carbohydrate foods such as pasta, bread, rice, potatoes, quinoa, couscous and others. This guide is designed to be used for meals only.

You will most likely also need to eat snacks between meals to keep your energy levels up. Snacks play a crucial role in fueling an athlete. Due to the high training demand of sports and recreational activities, it can be difficult to get enough fuel by consuming only 3 meals daily.

If you play a sport or engage in physical activity often, snacks per day between meals can help you stay energized and on top of your performance. Here are some snack ideas:.

Staying well-hydrated is essential for athletes. Athletes need different amounts of hydration depending on their body size, what sport they do, how much they sweat and where they train.

Read more about exactly how much water you should be drinking as an athlete. You may need to consume carbohydrates and fluids to keep your energy level up during activity sessions.

If your training session is longer than 1 hour, in hot and humid weather, high intensity or if you can't make it through your workout, you will benefit from consuming these nutrients during your workout.

However, this may lead to digestive issues if your stomach isn't used to it. When you train your gut, you are allowing your stomach to practice using this fuel during training, which can reduce digestive issues and improve nutrient delivery to your muscles.

Like any other athletic activity, training your gut takes practice and builds over time. Here are some steps to take:. To get started with individualized recommendations, request an appointment with our sports dietitian by calling or emailing SportsNutrition KUMC. The ChiefsGameDayChallenge offers healthy recipe hacks and exercises for staying active while you watch the the game.

Skip Navigation Home News Room Blogs 7 Ways to Turbocharge Your Athletic Performance. Print Share. Make sure you eat enough. Choose whole foods often. Choose Greek yogurt for your fruit smoothie instead of protein powder. Greek yogurt has about 20 grams of protein in a single cup.

Opt for a granola bar and cheese stick instead of a protein bar. Protein bars sometimes contain ingredients that can upset your stomach, like artificial fibers.

Grill some chicken breasts instead of using collagen powder. Here are some snack ideas: A peanut butter and honey sandwich on whole-wheat bread is a delicious way to get in carbohydrates, fiber, fats and protein between meals. Mental skills also enable athletes to effectively visualize success, set goals, and manage their emotions, leading to improved performance outcomes.

Athletes can develop various mental skills to enhance their performance. These include goal setting, visualization and imagery, positive self-talk, managing anxiety and stress, developing emotional control, building self-confidence, maintaining focus and concentration, and improving problem-solving and decision-making abilities.

Each of these skills contributes to improving overall athletic performance. A5: Absolutely! The mental strategies used in sports can be applied to various aspects of life beyond athletics. Mental skills such as goal setting, self-confidence, focus, and stress management are valuable in academic, professional, and personal settings.

They can help individuals enhance their performance, manage stress, improve decision-making, and maintain a positive mindset in any area of life.

the importance of mental strategies in athletic performance cannot be overstated. Developing mental skills such as focus, resilience, and a positive mindset can greatly enhance athletic abilities. These skills are not limited to sports alone; they can be applied to various aspects of life, including academics, work, and personal growth.

Athletes and coaches can optimize performance by optimizing visualization, goal setting, and relaxation exercises. By implementing these strategies, athletes can enhance their concentration, overcome setbacks, and maintain motivation.

The benefits extend beyond sports, enabling individuals to excel in different domains. If you have a passion for fitness and helping others achieve their goals, consider a career in personal training. Visit educatefitness. uk to explore our courses and embark on a rewarding journey as a personal trainer.

Unlock your mental strength and unleash your full potential in sports and life. Embrace the power of the mind and pave the way for success. The Power of Mental Skills in Athletic Performance In the world of sports, the physical aspect often takes center stage.

Key benefits of mental skills in sports Enhanced focus and concentration : Mental skills training helps athletes develop the ability to block out distractions and maintain a laser-sharp focus. In competitive environments, where distractions abound, the ability to stay present in the moment and fully engage in performance is crucial for success.

Resilience and bouncing back : Sports can be mentally and emotionally demanding, often accompanied by setbacks and failures. Mental skills build resilience in athletes, allowing them to bounce back from disappointments, learn from their experiences, and maintain a positive outlook.

This resilience helps athletes stay motivated, persevere through challenges, and achieve improved performance and personal growth.

Stress and pressure management: Mental skills training equips athletes with techniques to manage stress and pressure effectively. By developing strategies such as deep breathing, visualization, and positive self-talk, athletes can regulate their emotions, stay calm under pressure, and perform at their best when it matters most.

By practicing techniques such as visualization and mental rehearsal, athletes can simulate challenging situations and develop the ability to make quick, accurate, and strategic decisions in the heat of the moment. Confidence and self-belief: Mental skills training instills confidence and self-belief in athletes.

By working on positive self-talk, affirmations, and mental imagery, athletes can develop a strong belief in their abilities and maintain a positive mindset, leading to improved performance and a competitive edge. Goal setting and motivation : Mental skills training helps athletes set short- and long-term goals and develop motivation strategies.

By aligning their actions with their plans, athletes can stay focused, driven, and committed to continuous improvement, leading to higher levels of achievement.

Seven powerful strategies to enhance athletic performance Visualization: Visualization is a powerful technique that mentally rehearses desired outcomes and visualizes successful performances. By vividly imagining themselves executing specific skills or achieving their goals, athletes can enhance their focus, build confidence, and improve their overall performance.

Visualization helps athletes create a mental blueprint of success, allowing them to execute their physical actions more effectively. Positive Attitude : A positive attitude is a crucial driver of success in sports.

Maintaining a positive mindset boosts confidence and enhances motivation and resilience. Athletes with a positive attitude approach challenges as opportunities for growth and view setbacks as learning experiences.

Athletes can overcome obstacles and perform at their best by cultivating optimism and focusing on the possibilities rather than the limitations. By regularly reflecting on their training sessions and competitions, athletes can gain valuable insights into their performance, identify patterns or errors, and make necessary adjustments.

Self-reflection helps athletes set realistic goals, develop effective strategies, and continuously evolve their skills. Relaxation Techniques : Relaxation techniques, such as deep breathing, progressive muscle relaxation, and mindfulness, are invaluable for managing stress and optimizing performance.

These techniques help athletes calm their minds and body, reduce anxiety, and enhance focus. Incorporating relaxation exercises into pre-competition routines or during breaks can help athletes regulate their emotions and perform at their peak.

Goal Setting : Setting clear, specific, and achievable goals is fundamental to improving athletic performance. By setting goals, athletes create a roadmap for success and provide themselves with a sense of direction and purpose.

Establishing long-term goals e. Setting goals helps athletes stay motivated, measure progress, and maintain focus. Mental Imagery : Mental imagery, or mental rehearsal or visualization, involves creating vivid images of successful performances.

Athletes can enhance muscle memory, improve technique, and boost confidence by mentally rehearsing movements, strategies, and scenarios. Mental imagery can be used before, during, and after training or competition to enhance performance and reinforce positive habits. Focus and Attention Control : Maintaining and controlling attention is crucial for optimal athletic performance.

Athletes can improve their focus by practicing techniques such as selective attention, where they consciously direct their attention to relevant cues and block out distractions. Developing concentration skills allows athletes to stay present, make accurate decisions, and respond effectively to changing situations.

Mental Performance in Non-Sport Situations Mental skills developed in sports are not limited to the field, track, or court. Sports Psychology Techniques for Coaching Athletes Sports psychology techniques are crucial in coaching athletes to reach their full potential.

Through reflective practices, athletes can enhance their understanding of their performance and make necessary adjustments to excel.

It's also important to maintain a good cardiovascular conditioning through regular aerobic workouts. Cardio training helps you process oxygen and produce energy at a higher level.

This helps you play your sport with less effort and for a longer period. Strength training and flexibility exercises work together to create a more effective driving action.

This advantage is especially clear in baseball, golf, tennis, and other sports that involve brief, explosive action. You'll see a measurable improvement in both force and range. The best strategy is to condition all of your muscles, no matter what your sport.

Otherwise, the muscles you ignore become weak and can be easily injured. In addition, for peak performance, focus on those muscles emphasized in your sport. Here are some conditioning strategies for some popular spring sports:. This sport has a high risk of injury. This is because players who stand around in the outfield suddenly have to dive for the ball or sprint.

You should have very flexible hamstrings and have strong, well-balanced leg muscles. The goal of the pre-race meal is to top off your liver glycogen, which has been depleted during your sleep. A pre-race meal of calories—comprised of complex carbohydrates, perhaps a small amount of soy or rice protein, and little or no fiber or fat, and consumed three hours prior to the start of the race—is quite sufficient.

You can download a free copy at www. Steve Born is a technical advisor for E-CAPS with over a decade of involvement in the health food industry. Steve is a three-time RAAM finisher, the Furnace Creek Champion, runner-up, the only cyclist in history to complete a Double Furnace Creek , and is the holder of two Ultra Marathon Cycling records.

In February Steve was inducted into the Ultra Marathon Cycling Hall of Fame. This information is copyright protected. Content must remain unchanged and original authorship acknowledged. This contains three decades worth of knowledge gained helping athletes fuel successfully for every imaginable endurance endeavor.

Please give me the FREE eBook "5 Secrets of Success" and subscribe me to your newsletter list. PROBLEM SOLVERS Bonking Dehydration Recovery Cramping Stomach Distress.

Fueling Guidelines That Are Easy to Follow and Incorporate By: Steve Born Proper fueling of the body prior to, during, and after exercise requires personal experimentation to find the ideal fit for you, the individual athlete.

Avoid simple sugars in your fuels; use complex carbohydrates only. Exercise over two hours requires protein, too. You have two choices: Use a fuel such as Perpetuem that contains both complex carbohydrates and soy protein, or Allow your body to literally feed upon itself that is, digest your own muscle tissue to make fuel.

Did you pick 1? Good call! Use soy, not whey, during exercise. Use liquid fuels as your main energy source, even during prolonged training and races. Choose foods that have little or no refined sugar and saturated fats. Remember: garbage in, garbage out! Make solid food consumption the exception, not the rule.

Remember to replenish electrolytes during exercise. Be flexible with your fuel consumption during a race, keeping in mind that what may have worked in training may not be appropriate under race conditions. Replenish your body with carbohydrates and protein as soon as possible after each exercise session.

Finish a pre-race meal three hours prior to the start of the race. Consume appropriate amounts of high quality food for your pre-race meal. Free Download: 5 Secrets of Success.

Fill out your details below and download the eBook straight to your computer. It goes without saying but you should always remain hydrated before, during and after exercise. When exercising, your muscles produce heat, which increases your core body temperature. As a result, you sweat in a bid to cool down.

During exercise, you can lose up to 1. Hydrating before an exercise ensures that your body is hydrated enough to produce sweat. Afterward, the water will help with recovery. As well as water to hydrate your body during exercise, you can also use electrolyte tablets which help to prevent muscle cramps, headaches and even nausea during workouts.

Another way to improve sports performance is to allow your body to properly recover. Overdoing exercise and pushing your body beyond its limits is a sure-fire way to cause injury and ruin your levels of performance. Sleep is important for recovery because during this restful period, your body replenishes its energy and repairs cells, tissues, and muscles.

Taking sleep supplements can aid recovery further. Always try to set aside time throughout the week for recovery for your body. On top of that, use Rego Recovery Powder to aid and speed up your recovery. Looking after your body properly can greatly enhance your athletic performance.

To maintain and boost your athletic performance, you need to ensure your body can sustain the output and maintain its energy levels.