Sprouts are easy to prepare and digest. Plus, they can help your body neutralize free radicals to create a more alkaline environment for proper cell functioning. Chronic inflammation in the body can lead to serious illness if left untreated.

Inflammation can lead to:. Omega-3 fatty acids can reduce this inflammation and support many processes that contribute to cellular healing. Flaxseed is high in omega-3s and dietary fiber. It may also help lower cholesterol levels.

Other great omega-3 sources are chia seeds and walnuts. Beets are high in carbohydrates needed for sustained energy and contain many antioxidant and anti-inflammatory nutrients.

The high nitrate content of beets may also help dilate blood vessels. This can help lower blood pressure and increase the amount of oxygen delivered to the cells. Drinking a cup of beetroot juice a day may help lower blood pressure and aid blood flow, according to a study reported by the American Heart Association.

If you are in good general health, but often find yourself out of breath or having difficulty controlling your heart rate during exercise, your body may be running low on iron.

Iron is essential in the production of healthy red blood cells that deliver oxygen to tissues in the body. Without enough iron in the blood, you become fatigued faster. The lack of oxygenation can affect your heart rate and immune function.

Squash and pumpkin seeds are a great source of plant-based iron. Intense exercise can be hard on your body. Proper recovery is essential to improving your strength.

Healthy fats and foods rich in essential vitamins and minerals can help improve immune and thyroid function. They can also protect and repair bones and connective tissue.

Brazil nuts are an excellent source of proteins, fats, and other essential nutrients. According to the Mayo Clinic , Brazil nuts are high in nutrients that help control blood pressure, such as:. Eating just a few Brazil nuts each day can stimulate your natural recovery processes and help you build and maintain strong bones and muscles.

A healthy and varied diet containing whole-food carbohydrates, proteins and fats, and abundant plant sources rich in micronutrients and antioxidants will provide the best balance of nutrition for optimal performance.

Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts. Learn about your different heart rate zones…. There are several causes of numbness in your toes and feet when you run, ranging from poor-fitting shoes to health conditions like diabetes.

For people who run or do other aerobic exercises on a regular basis, starting up a low heart rate training program may be frustrating at first. The average 5K time depends on a few factors, including age, sex, and fitness level. But, you can expect to finish a 5K in roughly 30 to 40 minutes.

Thinking about using an AI tool like ChatGPT to help you get in shape? Here are the pros and cons health experts say you should consider. We're testing the Lululemon product for you and weighing in on whether the trend has past or if it's still worth the hype.

When designing a workout, it's important to move in all of the body's planes. What are they? Here's an anatomy primer to help. 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.

To do this, you can use energy supplements such as our running gels that can provide on-the-go easily digestible carbohydrates. We have a large variety of energy products from gels and powders to more food-like options such as bars, bakes or chews! Which you choose is highly dependent on your preference of format and flavour, see the full range here.

To achieve the highest level of performance from your body, you should consume between one and three per hour of exercise to lift your carbohydrate intake to between 60g and 90g. For exercise longer than 2. Science in Sport is a world-leading performance nutrition brand that combines world-class knowledge and scientific formulations to provide optimal performance solutions across the nutritional needs states of energy, hydration, and recovery.

Through our world-leading research and performance solutions team, we formulate evidence-based products that truly impact performance. The store will not work correctly in the case when cookies are disabled. Skip to content. How to enhance your athletic performance long-term Posted on June 16, September 29, Fuelling Guides , Training Tips , Product Guides by aimeejones.

Ways to improve sports performance Sports performance is the definition of how participation in sport is measured. Follow our steps below to get the most out of your athletic performance. Vary and track your performance Hydration is a priority Recovery is important Make use of supplements Fuel your body with the right food.

Vary and track your performance The first of our tips to enhance your athletic performance is to vary your workouts and track your progress. Hydration is a priority It goes without saying but you should always remain hydrated before, during and after exercise.

Recovery is important Another way to improve sports performance is to allow your body to properly recover. Make use of supplements To maintain and boost your athletic performance, you need to ensure your body can sustain the output and maintain its energy levels.

Enhance your athletic performance with SiS Science in Sport is a world-leading performance nutrition brand that combines world-class knowledge and scientific formulations to provide optimal performance solutions across the nutritional needs states of energy, hydration, and recovery.

Written By aimeejones.

Every time you exercise, your muscle tissue is experiencing tiny little tears. A lack of proper recovery is one of the most common causes of muscle tears and serious injuries. Secondly, you need to replenish your store of energy. Muscle glycogen, which is basically the stored form of carbohydrates, is used when you exercise.

During the recovery phase, you can restore your muscle glycogen supply for the next workout. There are several ways to promote healing and properly recover. The easiest is to just take some rest days.

Give specific muscle groups a day or two to recover before you push them any further. You can also avoid intense cardio or not work out at all a few days a week. Just stagger your exercise days to give your body all the time it needs. Post-exercise stretching is another great idea.

While most of us know to stretch the muscles to prevent injury before a workout, not too many people will go to that extra trouble after an intense exercise session. Stretching allows the muscles to cool down slowly instead of abruptly.

What does this do for your body? Well, it prevents that awful feeling of muscle tightness and joint stiffness. A few stretches can keep the muscles pliable. With regular practice, a good stretching regime could even improve your range of motion and give you some better performance results.

Soft tissue massages can make a huge difference in recovery time. Many athletes swear by them. Massages from a professional masseuse can help to realign muscle tissue, reduce inflammation, and get rid of tightness.

Plus, it improves the circulatory system. After intense exercise, lymphatic fluid builds up in the muscles. Massages can mobilize the lymphatic fluid, essentially flushing it from your system.

At the same time, your blood will have an easier time flowing around your body. As a result, your heart can pump oxygenated blood and essential nutrients directly to your sore muscles to speed up the recovery process.

You can always use a foam roller. These inexpensive accessories are great for performing a self-massage. Most rollers are fitted with thick grooves and unique surface designs. They make it easier for you to target specific muscle groups and painful connective tissue.

All you have to do is place the device on the floor and roll your body over it. Your weight will do all of the work for you. In fact, training your brain is one of the most effective ways to improve your athletic performance and gain an advantage over the competition.

Most sports rely heavily on your mental abilities as well. For example, football, soccer, and hockey players have to make thousands of split-second decisions, and any one of them can drastically impact the outcome of the game.

This means if you want to improve your athletic performance, you need to train your brain as well! Many of these devices take advantage of visual stimulants. Performing mental exercises involves responding to the stimulant as quickly and accurately as possible. There are many sports vision training tools available that can improve your athletic performance, but Reflexion offers a proven and convenient array of exercises that are on the cutting-edge.

When you combine it with the ability to track your progress, you have a very powerful tool at your disposal. Cognitive performance exercises are being done by professional athletes all over the world to help improve response times, visual accuracy, memory, and so much more.

Define what you want to achieve in your sport, whether it's improving speed, strength, endurance, technique, or all of the above.

Break down your goals into short-term and long-term objectives to create a roadmap for your training journey. This will provide focus, motivation, and a sense of direction throughout your training process.

This technique allows you to optimize your training by targeting different aspects of performance throughout the season. Common phases include the off-season building foundational strength and addressing weaknesses , pre-season specific skill development , in-season maintaining performance and managing fatigue , and postseason active recovery and reflection.

Consult with a coach or sports professional to design a periodized plan tailored to your sport and goals. Break down the fundamental movements and actions required in your sport and incorporate drills and exercises that mimic those movements. For example, if you're a basketball player, focus on shooting, dribbling, and defensive drills.

Consistent and deliberate practice of sport-specific skills will enhance muscle memory, coordination, and overall performance. Incorporate a well-rounded strength and conditioning program that includes exercises targeting the major muscle groups used in your sport.

This may involve weightlifting, plyometrics, bodyweight exercises, and functional movements. Consult with a strength and conditioning specialist to design a program tailored to your sport, focusing on building strength, power, speed, agility, and endurance.

Develop mental strategies to enhance focus, concentration, and confidence. Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts. Learn about your different heart rate zones…. There are several causes of numbness in your toes and feet when you run, ranging from poor-fitting shoes to health conditions like diabetes.

For people who run or do other aerobic exercises on a regular basis, starting up a low heart rate training program may be frustrating at first. The average 5K time depends on a few factors, including age, sex, and fitness level. But, you can expect to finish a 5K in roughly 30 to 40 minutes.

Thinking about using an AI tool like ChatGPT to help you get in shape? Here are the pros and cons health experts say you should consider. We're testing the Lululemon product for you and weighing in on whether the trend has past or if it's still worth the hype.

When designing a workout, it's important to move in all of the body's planes. What are they? Here's an anatomy primer to help. A Quiz for Teens Are You a Workaholic?

How Well Do You Sleep? Health Conditions Discover Plan Connect. Get Motivated Cardio Strength Training Yoga Rest and Recover Holistic Fitness Exercise Library Fitness News Your Fitness Toolkit.

Medically reviewed by Natalie Butler, R. Alkalize your body with sprouts. Reduce inflammation with flax seeds. Improve endurance with beet juice. Beat fatigue with pumpkin seeds. Stimulate recovery with Brazil nuts. Balance and variation. How we reviewed this article: Sources.

Food-derived energy helps to reduce inflammation, battles sickness and enhances speed and agility through physical exercise. You won't perform at your best if you don't get the nutrition you need.

Fruits, vegetables, nuts, and seeds are all beneficial to your health. While it is true that athletes stick to a stringent diet, they still need to consume the required food.

Simple carbohydrates, sugars, and lipids often interchange for complex carbohydrates, proteins, and fats. Raw foods have the maximum concentration of nutrients and enzymes, which power your body's processes.

Another crucial supplement is omega-3 fatty acids. It helps to repair inflammation and other major illnesses. CBD or Cannabidiol is more in use than we think. It can act as a pain reliever, stress reliever, mood booster and provides significant health advantages - all without the euphoric effects of marijuana.

Additional clinical and non-clinical communities, including athletes, have become interested in its therapeutic effects of late. CBD may have various physiological, biochemical, and psychological impacts that prove helpful for athletes.

Since it is a natural derivative and only has less than 0. Athletes can consume it by vaping, ingesting it via edibles, or applying it straight to their skin.

The recent move of the National Football League and NFL Players Association in endorsing and researching the potential of cannabis and its components like CBD as a pain and rehabilitation management solutions bears testament to the belief that marijuana is not just a "high inducing substance".

They invest equally in knowing how cannabis consumption affects athletic performance in general. One can opt for CBD-infused supplements like from Weed Smart Online Dispensary to accelerate biological recovery and aid relaxation after high-powered athletic performances.

It is critical to have the proper training for the right sport to hone athletic abilities. Goblet squats, deadlifts, Olympic lifts, split squats, and variation isolation exercises are functional exercises. Its goal is not just to improve movement but also to reduce the risk of injury.

Functional exercises are a must-do in gyms strictly. You will help your body perform better as a whole by training numerous muscle groups simultaneously. Water plays crucial roles in the human body, including controlling blood volume and regulating body temperature.

It is vital to drink fluid during exercise to replace fluid lost through sweat, and the volume of liquid ingested should correspond to the amount of water lost through sweat.

Physical and mental performance both suffer as dehydration progresses. Overhydration, on the other hand, can be a concern. Hyponatremia low salt levels in the blood can result from excessive hydration during exercise.

It can cause headaches, disorientation, and, in severe cases, coma or death. However, it is not so common. According to the Mayo Clinic , Brazil nuts are high in nutrients that help control blood pressure, such as:. Eating just a few Brazil nuts each day can stimulate your natural recovery processes and help you build and maintain strong bones and muscles.

A healthy and varied diet containing whole-food carbohydrates, proteins and fats, and abundant plant sources rich in micronutrients and antioxidants will provide the best balance of nutrition for optimal performance. Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts.

Learn about your different heart rate zones…. There are several causes of numbness in your toes and feet when you run, ranging from poor-fitting shoes to health conditions like diabetes. For people who run or do other aerobic exercises on a regular basis, starting up a low heart rate training program may be frustrating at first.

The average 5K time depends on a few factors, including age, sex, and fitness level. But, you can expect to finish a 5K in roughly 30 to 40 minutes.

Thinking about using an AI tool like ChatGPT to help you get in shape? Here are the pros and cons health experts say you should consider. We're testing the Lululemon product for you and weighing in on whether the trend has past or if it's still worth the hype. When designing a workout, it's important to move in all of the body's planes.

What are they? Here's an anatomy primer to help. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep?

Health Conditions Discover Plan Connect. Get Motivated Cardio Strength Training Yoga Rest and Recover Holistic Fitness Exercise Library Fitness News Your Fitness Toolkit. Medically reviewed by Natalie Butler, R.

Alkalize your body with sprouts. Reduce inflammation with flax seeds. Improve endurance with beet juice. Beat fatigue with pumpkin seeds. They practiced their basketball techniques and skills for thousands of sweat-filled hours on empty basketball courts.

Do the same and diligently practice your skills if you want to get really good at sports — or anything else for that matter. Improve vision skills: Good vision and visual skills are what give an athlete that extra edge.

Think they function similarly while poring over a spread-sheet budget as when racing downfield to prevent a flag-football opponent from reaching the end zone? Has the outside hitter shifted ever so slightly? Come see us to develop your visual skills for sports. Book An Appointment.

Call Our Offices. Search: Search. Opto-mization NeuroVisual Performance Vision Therapy. Phone: Fax: Email: reception opto-mization. com Do not send personal health information by email. Monday: AM - PM Tuesday: AM - PM Wednesday: AM - PM Thursday: AM - PM Friday: AM - PM Saturday: AM - PM Sunday: Closed.