Discover proven habits that support sports performance

It doesn’t matter if you are an elite athlete or someone who participates in recreational sports; there are certain things you can do to increase your athletic performance at any age or fitness level. Understanding how to improve fitness for sports performance properly is key to maintaining your endurance, flexibility, and strength. These 5 habits can help you improve stamina, agility, and recovery before, during, and after engaging in your favorite athletic activity.

5 Habits to Boost Sports Performance

1. Focus on Achievable Goals

2. Complement with Nutrition and Hydration

If you are an athlete or focused on better overall fitness, it is likely that you already know the importance of a balanced diet and drinking plenty of water. The way you fuel your body has a great impact on the success of athletic training and sports performance. Proper nutrition provides the energy needed to exercise effectively.

Rather than jumping on the extreme diet train, many nutritionists recommend proper food combining from a variety of sources:

• Lean animal protein or legumes for bone and muscle growth
• Healthy plant-based fats for stamina
• Complex carbohydrates (fruit, vegetables, and whole grains) for energy

While it is tempting to reach for a packaged granola bar or a pre-mixed protein shake for convenience, be mindful of the sugar content in some of these products. Reading labels is a good practice to keep sugar intake in check. This is also true of sports drinks. Plain water is often what your body craves most for optimal hydration.

3. Mental Health and Focus

The state of your mind is essential for achieving your goals. If you have ever heard a marathon runner say that they get “in the zone” for the duration of a race, they are talking about being fully immersed in the experience. It doesn’t mean checking out and not paying attention or being oblivious to the surroundings.

When you are exercising and training to improve athletic performance, your mind has to be as tuned in as your body is. Your brain needs to be alert to others around you, the equipment, and to when your body signals that something is not feeling right. A clear and focused mind is your best friend when you are training. This prevents injuries and helps you achieve positive results.

Things to Help With Mental Clarity and Focus

• Mindfulness meditation to reduce stress
• Movement visualization pre-workout
• Breathing exercises
• Forgiveness: being okay with some days being better than others
• Working with a trainer who understands the body-mind connection
• Getting adequate rest

4. Make Active Recovery a Priority

Post-workout recovery is an important part of the training process. This is when you give your muscles, heart, and lungs the time they need to wind down gently so they are better equipped to perform well during your next session.

Unlike rest, this is an active recovery workout where you do exercises that nurture, rather than stress, your body. You can do an active post-workout recovery routine that includes things like stretching, foam rolling, yoga, walking, and other lower-intensity movements. Consider taking a day off from your higher-intensity cardio and strength training workouts just to do these low-impact recovery movements.

5. Rest and Reset

Good sleep hygiene is essential for your body to repair strained muscle tissue, balance hormones, and calm your busy mind. Sleep is a powerful recovery tool. With adequate rest, you will be able to reset your body and mind so that you are ready to tackle your next challenge or goal when it comes to increasing your sports performance.

Tips for a Good Night’s Sleep

• Keep your bedroom at a cooler temperature at night
• Block any light from outside
• Maintain a consistent bedtime routine
• Avoid food and caffeine 3 hours before going to bed
• Turn off your technology to reduce EMF exposure

Whether you are a weekend golfer, trying out for a school team, or a professional athlete, these 5 habits are key to understanding how to improve athletic performance. At Elevate Sports Performance & Healthcare, our team can help you design a personalized, goal-oriented workout plan that addresses the physical and mental aspects of performance training.