Most men who want to lift heavier or perform better on the field will put the time in at the gym, but only a few pay enough attention to their diet and quality of sleep. Proper nutrition and rest can help maximize your performance and boost your game. Whether you’re a bodybuilder, a football player, a basketball player, or a runner, you should be concerned with your performance. There are many supplements that can boost your energy and stamina, but none may be as effective as your training strategy and your diet.
Want to get faster, stronger, better? Use these five tips to reach your peak performance and have more energy when training:
Food fuels your body. If you only fill your fridge your junk, you’ll have a hard time reaching your goals. Regardless of how busy you are, make sure you eat quality meals. Prepare your weekly menu in advance and cook your own food as often as possible. Your diet should be based on whole, natural foods, including green leafy vegetables, whole grains, and lean meats.
Fuel Your Training
If you want to perform at your peak, eating a low carb diet may not be your best option. It’s recommended to consume foods containing both simple and complex sugars based on your training schedule and goals. Have a meal rich in slow digesting carbs before your workout. Eat white rice, sweet potatoes and other fast digesting carbs post workout. Any form of intense exercise requires glucose for fuel, so it’s important to include plenty of carbs in your diet.
Do Breathing Exercises
Researchers have found that athletes can run faster, last longer, and get better results by training their inspiratory muscles. Breathing exercises can increases your physical performance as much as 12 percent. Those who do these exercises regularly are able to recruit more inspiratory muscle fibers when working out. This is one of the most overlooked ways to improve athletic performance and feel better overall.
Get Enough Sleep
Lack of sleep has a negative impact on muscle recovery rates and affects your memory, focus alertness, attention, and overall performance. If you can’t sleep at least eight hours every night, take 30-minute naps throughout the day. This helps maximize your body’s natural ability to rebuild muscle tissue and perform at its peak. Getting enough sleep is essential for athletic performance. A good night sleep can improve stamina, reaction time, speed, and agility in athletes.
Focus on Compound Movements
Bodybuilders looking to reach maximum performance should focus ion compound movements such as the squat, the deadlift, the overhead press, and power cleans. These exercises use multiple joints at once and hit all major muscle groups, which helps increase your strength and endurance. Whether you’re a newbie or have years of training behind your back, add more compound movements to your workout routine. The first results will show up in less than one mouth. For the start, do a set of squats or deadlifts every time your work out.