Four keys to invisible training, the secret to improving sports performance

These are factors that influence the improvement of physical condition and the prevention of injuries.

Physical activity is central to staying fit and controlling body weight, but it also plays a crucial role in preventing and controlling diseases such as obesity, diabetes, osteoporosis, and hypertension.

Now, exercise is the visible part of this equation, but there is a dimension that many people do not pay attention to, the so-called invisible part: since everything that the athlete does outside of training, such as rest, nutrition and Hydration is extremely important and the optimization of its performance depends on this.

Invisible training is everything we do when we are not training that has a direct effect on our performance in competition. It is the result of everything we do before, during and after the competition or training.

“Food is one of these factors that plays a fundamental role for better performance in sports,” explained Diego Sivori, nutritionist and director of the UADE nutrition course. This is why nutrition and sport must go together on the road to good sports performance or simply to feel good.

“To optimize performance, we must ensure an adequate and balanced diet in terms of quantity and quality, incorporating foods from different groups,” added Sivori.

  1. Eat versatile foods
    As sports allies, it is advisable to have versatile foods that, due to their balance of key nutrients, such as carbohydrates or proteins, contribute to muscle recovery and regeneration. Some examples can be milk, nuts, legumes, eggs, ricotta, fruits (ideally transportable), portions of fresh cheese, among others.
    “At the same time, as in so many other aspects of life, it is about teamwork and interdisciplinary, either because the objective sought is to improve body composition or it was learning to complement the training in an appropriate way, the nutritionist, Together with physical education teachers, they will be our allies to promote proper recovery, avoid and prevent injuries, and create concrete strategies for specific needs,” stressed Sivori.
  2. Hydration
    Among the essential nutrients, water plays a fundamental role, since a good state of hydration before, during and after exercise is essential to maintain good health. “Even mild dehydration could lead to a loss of sports performance: after all, it is the most important component of our body, since it represents 60% of the weight of an adult and cooperates in the elimination of toxins, the compensation of mineral salts and the transport of nutrients. Eating properly, that’s what it’s all about,” added the expert.
  3. Learn about nutrition and training
    It is essential to focus on combining food with training and thus enhance its benefits. “In the era of digital communication and the superabundance of information, which, far from clarifying the panorama for us, sometimes confuses us even more, it is proposed to strengthen the commitment to sport and the community through reliable sources, by exposing the bases and principles of sports nutrition by health professionals”, said Ferrero.
  4. Rest
    In turn, sleeping and resting well is an essential prerequisite for good performance. “If you don’t get enough sleep, that dedication in eating and hours of training are wasted,” Ferrero added.
    The brain and central nervous system play an essential role in optimal physical performance. Every movement we make depends on brain impulses from the central nervous system. Getting sufficient quantity and quality sleep is high on the list of recovery strategies for high-performance athletes.