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September 27, 2022 4 min read
There are a few tips you can apply to boost your athletic performance and recovery. Such include; hydration, getting enough sleep, eating right, and incorporating CBD into your regime among others.
Each athlete has a specific objective in mind when training. Some want to be more agile, while others want to boost their stamina or break certain records. Still, others want to improve their overall performance. Also, a bunch is looking for ways of boosting their recovery. Thankfully, the fitness space has a variety of options to choose from. However, to reduce the hassle of navigating through the best tips to apply, we propose multiple ways to ensure you get the right level of performance.
Athletic performance is the process in physical training taken to achieve certain goals in sports and fitness. For instance, an athlete or physical trainer may want to be more agile when training or boost their stamina.
Any athlete needs skill during sports and athletic activities. The more the variety of skills, the better it is for the athlete. With skill, one can think strategically during sports competitions to achieve desired outcomes. Moreover, athletes need muscle strength; athletes with greater muscular strength tend to have improved performance during an exercise session.
Once an athlete indulges their body in strenuous exercise sessions, the body needs time to relax and bounce back to its original state. Its ability to restore its normal physiological and psychological processes after exercise is referred to as athletic recovery.
When you engage in physical activities, you can always strive toward achieving your maximum abilities. The following are simple tips to help you get it right;
Whenever you engage in physical exercises, you sweat and lose water. Staying hydrated is one of the simplest ways of boosting your athletic performance and recovery. Water is an antidote that ensures you have improved blood circulation and proper temperature regulation. Additionally, water aids with joint movement and electrolyte balance.
Your body needs rest for recovery. Rest helps prevent muscle injuries. Giving the body time allows them to heal after exercises. Remember, to get the strength and bulk you need you to incur some tiny muscle tears. You don't need to work through the pain. Rather, give your body some time off, and let it recover. What's more, this act ensures you replenish your energy for your next performance.
According to Thomas et al. (2016), good nutrition is important for improved athletic performance. Consuming healthy foods requires proper timing. You can eat 3 to 4 hours earlier before you go to the gym. Notably, as an average athlete, you don’t have to be on a much stricter diet like that of a peak athlete. Avoid sugars and simple carbs. Besides, resist the temptation of beginning your mornings with sugary cereals.
On the other hand, you can opt for complex carbohydrates for energy supply throughout the day. A high-protein meal adds to your energy during the workout. To balance your complex carbs and protein, work with the carbs-to-protein ratio of 2:1.
Remember, a post-workout meal is important to give your body the nutrients it lost during the exercise session. It also speeds up your recovery. Therefore, aim at eating after hitting the gym or having strenuous exercise.
Proper sleep helps with recovery after an athletic performance. Teyhen et al. (2021) observed that sleep boosts physical performance. In addition, sleep provides an opportunity for the relaxation and repair of tissues and any strained muscles during your exercise.
Any athlete can suffer from pain during or after an exercise session. Also, issues with sore muscles and inflammation are quite common. Research shows CBD can help with pain management, relaxation, and reduce inflammation. For instance, McCartney et al. (2020) suggested that the cannabis derivative is beneficial for managing pain among athletes. In addition, CBD does not have adverse side effects that could undermine an athlete’s performance or lead to drug dependence and addiction (Evans, 2020).
Notably, most sports organizations do not consider CBD a part of prohibited substances; it won’t show in a drug test.
If your workout routine is not working for you, consider changing it. A boring routine may be difficult to follow; consider changing your routine after every 2 to 3 weeks.
You can also incorporate different exercises into your workout schedule for maximum results; spice up things by trying out a new kind of cardio or any other exercise you haven’t done in a while.
There are numerous options for boosting your athletic performance and recovery.
As much as people have different bodies and preferences, universal tips boost physical exercise. They range from eating right, hydrating, allowing the body to rest, getting enough sleep, and trying different workouts. Athletes can also introduce CBD to their regime to facilitate recovery of pain and inflammation. If a workout routine does not help you reach your desired results, seek medical advice.
Evans, J. (2020). The Ultimate Guide to CBD: Explore the World of Cannabidiol. Fair Winds Press.
McCartney, D., Benson, M. J., Desbrow, B., Irwin, C., Suraev, A., & McGregor, I. S. (2020). Cannabidiol and sports performance: a narrative review of relevant evidence and recommendations for future research. Sports Medicine-Open, 6(1), 1- 18.
Teyhen, D. S., Capaldi II, V. F., Drummond, S. P., Rhon, D. I., Barrett, A. S., Silvernail, J. L., & Boland, D. M. (2021). How sleep can help maximize human potential: The role of leaders. Journal of Science and Medicine in Sport, 24(10), 988-994.
Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Nutrition and athletic performance. Med. Sci. Sports Exerc, 48, 543-568.
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