Physical performance is a distinct expression of many of the broader concepts of sports science, such as health, fitness, or longevity. Physical performance describes the efforts made by an athlete to achieve specific performance goals over a period of time.
The natural talent or physical form of the athlete will affect the level of performance. This includes not only the evaluation of a particular result, but also the concept of recovery. One of the most important factors in performance has to do with how quickly an athlete can return to training or a regular routine. This is because recovery will dictate how the athlete can prepare for the next event.
Factors that influence sports performance
Sports performance has four distinct aspects, four areas including neuromuscular factors, mental control and psychological factors, environmental conditions; and coaching and external support to the athlete.
neuromuscular factors
The neuromuscular factors that affect sports performance are usually the most comprehensive and represent those aspects of performance that occupy the greatest degree of concentration and preparation time.
The neuromuscular component of sports performance is subdivided into several elements that must be the subject of specific training approaches. These are:
- Muscular strengthboth in terms of muscle mass and muscle power.
- Endurance
- Flexibility
- body’s ability to respond to external stimuli in sport (including reaction time)
- Agility, balance and coordination
- Speed
Environmental factors
Environmental factors are usually not under the control of the athlete. That’s why his ability to adapt to unexpected environmental factors It is usually decisive for its performance.
There are important environmental factors that can affect success, both positively and negatively. Hence the importance of preparing and getting to know each other under different environmental conditions.
Coaching and external support
Coaching and external support are as important as any factor in sports performance. In fact, it can become decisive, especially in young athletes.
Usually, Just as necessary is that a coach deals with the technical aspects of training as well as the emotional support of the athlete.
Foods help increase performance
Fruits, vegetables, cereals, meats, fish, dairy products are all needed in a healthy and balanced diet. This is because some complement others, so none should be excluded. Among all these, there are some foods that are very useful to increase the physical performance, for its excellent characteristics. Let’s see which ones are the best.
Whole grain or whole grain cereals
These mainly provide carbohydrates, fiber, vitamins and minerals. They constitute one of the main sources of energy for a person in training. It is preferable to consume those that are integral or whole grain.
There are two cereals that are excellent options to incorporate to increase the physical performance They are oatmeal and quinoa.
Oatmeal
It is rich in complex carbohydrates that are absorbed slowly and therefore last longer in the blood, so it is very favorable if taken before doing any physical activity. On the other hand, it is the cereal that contains the most omega 6. This linoleic essential fatty acid has a cardio-protective effect. Likewise, it also contains vitamin B1 and minerals such as phosphorus, magnesium and potassium. These are necessary for proper muscle contraction.
Quinoa
This is a pseudocereal that contains more protein and is of good quality. Since they contain all the essential amino acids. In addition, quinoa also provides us with complex carbohydrates, a lot of fiber, vitamins B2 and folic acid. This food does not contain gluten, so it is ideal for people with intolerance or sensitivity to it.
lean protein
Chicken breast is low in fat and has a high concentration of protein. Like turkey breast, it is an excellent ally for the physical performance. Therefore, it should be included in the diet two or three times a week, in order to have enough energy to progress each day in your training.
Also, the fish cannot be missing among the foods to increase physical performance for being a source of high quality protein. Tuna, sardines or salmon not only provide good protein, but also significant amounts of beneficial essential fatty acids such as Omega 3 and Omega 6.
These healthy fats are very favorable for the practice of sports activity. And, the most important thing is that they contribute to the good condition of the joints. Omega 3 is involved in anti-inflammatory processes in the body. Something essential to develop an optimal physical performance avoiding injuries.
These foods can be present in any of the meals. However, during the night (dinner) protein has a greater physiological impact on muscle recovery and lean mass gains. However, an exaggerated consumption of protein is not recommended as a goal to increase muscle mass. The recommended daily amount for maximum muscle development, in 1.7-1.8 grams / kilo of weight and day.
Fruits to increase physical performance
These are essential in the daily diet of an athlete. They provide the vast majority of vitamins, minerals and fiber that our body needs. In turn, they help hydration thanks to their high water content.
All are ideal to increase the physical performance. The recommendation is to take all shapes and all colors. But, we will mention three that are highly recommended.
Orange
It is considered the queen of vitamin C, but it is also very rich in minerals. In addition, it is essential for a better absorption of iron, an essential micronutrient for a good physical performance. Orange promotes general well-being and prevents the onset of fatigue and weakness.