Whether you’re an athlete looking to improve your performance on the field or in the gym, or a general pop client looking to improve body composition...these tips can help you achieve those goals.
In terms of recovery, sleep is the most important and effective tool when considering recovery from a day's workload. The quality and consistency of one's sleep are of higher value versus the quantity. To elaborate, 6 hours of undisturbed deep sleep carries greater benefit than 8 hours of total sleep time with many disturbances and awakening during the night.
Some benefits of higher quality sleep
Increased cognitive function
Increased immune system
Improved mood throughout the day
Consistency for intaking meals at more appropriate times throughout the day
2. Aim for 8 servings of vegetables
In a recent discussion with a great friend of mine in the industry, Tim Caron, Tim had stressed the importance of getting a quality amount of vegetables into your daily diet.
Benefits of adequate vegetable intake
Vegetables contain alkaline-producing properties which help preserve bone mass and muscle tissue
Rich in antioxidants, vitamins, minerals, fiber, and phytonutrients which allow our body to function optimally
Vegetables contain high amounts of water which assist in hydration
3. Building meals around protein
Protein is an essential macronutrient that our bodies use to build/repair muscle tissue and is also found throughout the entire body. Not consuming enough protein each day is detrimental to improving strength/power for an athlete, or general pop client looking to improve body composition. One way to improve protein intake is to know how much you need daily to achieve your goal. The general rule of thumb is to aim for .8g-1g of protein per pound of body weight, and the more active you are, the more protein you will need to consume.
Some strategies to achieve adequate amounts of protein
Eat every 3-4 hours
Focus on quality protein in each meal
High protein snack at night
Plan ahead and bring high-quality protein snacks with you on the go
To review... Sleep well! Get 8 servings of vegetables! Adequate amounts of high-quality protein! If you do those three, you are well on your way to improving your performance/health.
Content by @bbullett13