Sleep for performance

Sleep for performance

Sleep is one of the most vital but overlooked aspects of health, and wellbeing of human life. Having sufficient sleep on a regular basis is crucial for supporting the physical and psychological demands of training and competition. So one can improve performance by simply getting more sleep.

Training and recovery are both important to compete successfully and getting the perfect balance is vital for performing at your best effort. Research suggests that increase sleep quality – and quantity – can lessen the risk of injuries and illness in athletes, enhancing health and improving performance.

A poor sleep is unlikely to put a negative impact on health and performance, however longer-lasting illed-sleep can increase daytime fatigue which resulted in a decline in motivation, concentration and immune system.

Everyone has different sleep needs – and there is no specific rules to be applied to everyone. However, athletes are recommended the amount of night-time sleep between seven to nine hours per night which is particularly true for those athletes with early morning training schedules.

Managing your sleep

External factors such as frequent international travel, stress, high social expectations, and intense training and severe competition can negatively influence on sleep schedules. It is crucial to keep track how much sleep you need in order to function at your best so that you know if you lack of sleep and can manage it effectively. Attempting to follow a set of generic suggestions can create pressure and worries around sleep, which is proved to be ineffective. Instead, try to get an amount of sleep that allows you to eliminate daytime fatigue and maximise the feelings of alertness and concentration.

Don’t miss our next article, in which we will introduce to you some of the best tips that you can apply to get better sleep. For now, sleep tight.

How breakfast help weight loss?

How breakfast help weight loss?

Many people believe that breakfast is the most important meal of the day which aid in losing those extra weight. The underlying reason is that breakfast can give a person energy for the day and help reduce the risk of overeating. In this article, we will explore the best breakfast foods that aid weight loss. 

Fiber-rich foods

Fiber-rich foods such as oatmeal is one of the best breakfast option for weight loss as food that rich of fiber have less visceral fat and inflammation. It also help improve symptoms of metabolic syndrome – a risk factor for diabetes. 

Protein-rich foods

In general, eating protein-rich foods for breakfast or at any other time of day greatly support weight loss as it help people feel fuller, reducing overeating, and burning more calories. Furthermore, protein-rich foods also contain a wide range of nutrients which allow a person to get enough nutrients without consuming lots of calories.

Avoid high calorie foods

High calorie foods are the root cause of obesity; hence, if a person want to lose weight, they must avoid foods that are high in calories and low in nutrients through reducing calorie intake at breakfast time and throughout the day. In order to reduce the amount of calories consumption, avoid adding sugar to breakfast foods or replace white sugar by brown sugar or honey. When shopping, select cereals that contain less sugar and avoid pancakes and pastries that contain lots of sugar.

Avoid sugary drinks

The amount of sugar and calories in sugary drinks is even higher than those in solid foods. Even fruit juice contain a high amount of sugar and calories but little nutritional value. Hence, try to eat the whole fruit rather than drinking juices.

Eat whole foods

Nutrient dense foods offer more nutritional value which may help a person feel fuller longer and help reduce the risk of heart disease and constipation as they contain many nutrients and rich in fiber.