Foolproof Ways to Boost Your Athletic Performance

August 7, 2018

It’s no secret that regular exercise and physical activity are key parts of a healthy lifestyle. According to the USDA, adults ages 18-64 years old should engage in at least 5 hours of physical activity per week in order to prevent certain diseases, control weight, improve self-esteem, and increase your life span. Physical activity can be as simple as going for a leisurely walk in your neighborhood. However, those of us who are serious about fitness are always looking for ways to increase the intensity of our workouts and improve our overall athleticism. Here are a few ways to boost your performance and make you the best athlete you can be:

  1. DIET: What you eat and drink (as well as when you eat and drink) plays a key role in your level of fitness. We hear over and over again from media influences, coaches, friends, and family that a healthful diet is necessary to be fit and athletically able. Maybe you’ve even heard phrases such as “abs are made in the kitchen” or “you can’t out-train a bad diet”. As cliche as these quotes are, they’re totally true. Fitness is 80% nutrition and 20% exercise. It doesn’t matter how intense your workouts are or how many weights you lift…your athletic performance will suffer if you are not fueling your body with proper nutrition before and after you work out. You can’t eat donuts and fried chicken and expect to reach optimal performance levels. A balanced diet of fruits, vegetables, complex carbohydrates, healthy fats, and lean protein is vital in building a great athlete.

Carbohydrates serve as a primary source of energy for the body, but not all carbs are created equal. Refined carbs such as Wonder Bread and sugary cereals break down very quickly in the body and therefore may cause sugar crashes and sluggishness. On the other hand, complex carbs such as brown rice and whole grain breads break down slower in the body, leading to stable energy levels throughout the duration of a work out. Healthy polyunsaturated and monounsaturated fats, such as those found in seeds, nuts, nut butters, avocados, and olive oil, play a key role in maintaining blood sugar and healthy hormone levels, as well as fueling the athlete with essential fatty acids and fat soluble vitamins (such as vitamins A, E, D, and K). Proteins found in lean cuts of chicken, fish, legumes, and nuts are important in maintaining and building the body’s muscles (more muscle=better athletic performance!). Fruits and vegetables provide an endless array of vitamins and minerals (helpful in maintaining strong bones and a functioning immune system) as well as fiber to keep you comfortably satiated during a tough work out. These types of foods will provide you with the long-lasting energy you need to improve your gains in the gym by assisting you in maintaining a healthy weight and building muscle.

2. TYPES OF WORKOUTS: All physical activity is good physical activity. However, there are some types of work outs that will bolster your athletic performance more efficiently than others. If your athletic goal is to get stronger muscles, lifting heavy weights is the way to go. In this situation, cardiovascular exercises such as running aren’t ideal because they burn a tremendous amount of calories that your body needs in order to actually build muscle. Barbell squats, trapbar deadlifts, and dumbbell renegade rows are some great moves to try in the weight room to enhance muscle growth. If your goal is to build more stamina for yourself, improve your breathing during running, and run longer distances, work outs that emphasize lots of cardio (such as running, biking, or using the StairMaster machine) are vital.

3. ESSENTIAL OILS: Many people are not aware of the benefits that essential oilsprovide in boosting athletic performance. In addition to regular exercise, essential oils from plants have been shown to improve muscle function, raise energy levels, and even reduce muscle soreness. According to, wild orange essential oil can provide energy during a workouts while peppermint oil can boost stamina. Making essential oils a part of your lifestyle and dramatically improve your fitness level.

Getting started on a fitness journey is definitely no easy feat. But by eating a healthful, balanced diet, engaging in the right workouts for your goals, and using essential oils, you can improve your performance in the gym and become the best athlete you can be.


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