What is invisible training: the 4 keys to perform better in sports practice

Invisible training is everything the athlete does between one training session and another (Getty Images)

As in every aspect of our lives, we know that: To improve we have to train. We also know that the excercise physical allows us prevent and control diseases such as obesity, diabetes, osteoporosis and hypertension.

What we don’t know is that the exercise is only the visible part of this equation and that everything the athlete does outside of his training, such as rest, nutrition and hydration, is equally important and that the optimization of his performance depends on this.

The invisible workout es everything we do when we are not working out and what does it have? a direct effect on our performance in the competition. It is the result of everything we do before, during and after the game or training.

The keys to this type of training used by elite athletes (Getty Images)
The keys to this type of training used by elite athletes (Getty Images)

“Food is one of these factors that play a fundamental role for better performance in sport,” he explained to Infobae Diego Sivori, nutritionist and director of nutrition career of GUARD This is why the nutrition and the deport, should going out together for good sports performance or just to feel good.

“To optimize performance, we need to ensure adequate nutrition. adequate Yes balanced in terms of quantity Yes qualityin which foods from different groups are processed”, added sivori.

In that line, Pablo Ferrero (MN 119,738), specialist sleep medicine and director of the Ferrero Institute of Neurology and Sleep, claimed, “Consuming adequate portions of these groups is essential to meet energy needs and micronutrients. Planning so that your diet becomes more nutritious will be a fundamental pillar of success.

4 keys to perform better and stay healthy

According to experts, it is advisable to have versatile foods that, due to their balance of important nutrients, such as carbohydrates or proteins, work together in muscle recovery and regeneration (Getty Images)
According to experts, it is advisable to have versatile foods that, due to their balance of important nutrients, such as carbohydrates or proteins, work together in muscle recovery and regeneration (Getty Images)

1. Eat versatile foods

As allies of sport, it is advisable to versatile food that because of the balance of important nutrients, such as: carbohydrates O protein, work together on muscle recovery and regeneration. Some examples include milk, nuts, pulses, eggs, ricotta, fruit (ideally transportable), portions of fresh cheese.

“At the same time, as in so many other aspects of life, it is about teamwork and interdisciplinary whether because the intended purpose is to improve body composition or to learn to supplement training in an appropriate way, the nutritionist, along with physical education teachers, will be our allies to recover adequately, prevent and prevent injuries and devise concrete strategies for specific needs”, emphasized sivori.

In his recommendations to eat while exercising, Mayo Clinic made a number of recommendations. If we exercise in the morning, that’s ideal get up early enough to finish breakfast at least an hour before your workout. Be well fed before exercising. Studies suggest that eating or drinking carbohydrates before exercise can improve exercise performance and allow you to exercise for longer or at greater intensity. If we don’t eat, we may feel sluggish or dizzy during exercise.

Diet has a direct influence on factors such as recovery capacity, muscle fatigue or the occurrence of injuries (Christin Klose/dpa)
Diet has a direct influence on factors such as recovery capacity, muscle fatigue or the occurrence of injuries (Christin Klose/dpa)

2. Hydration

Among the essential nutrients, agua plays a fundamental role, as proper hydration is essential before, during and after exercise essential for maintaining good health. “Even mild dehydration can lead to a loss of sports performance: after all, it is the most important part of our body, since represents 60% of an adult’s weight and contributes to the elimination of toxins, the compensation of mineral salts and the transport of nutrients. Healthy food, that’s what it’s all about,” said the expert.

the marathon runner Santiago Garcia recommended, “before and after training, stay hydrated” and this, “isn’t just for athletes, but before a workout you need to be well hydrated. Carry water all day or know where to drink it. Drink water before you start exercising. If the workout is long, ie more than thirty minutes, you should drink water before completing the workout.

Within the essential nutrients, water plays a fundamental role as proper hydration before, during and after exercise is essential to maintain good health (Getty Images)
Within the essential nutrients, water plays a fundamental role as proper hydration before, during and after exercise is essential to maintain good health (Getty Images)

3. Learn about nutrition and training from trusted sources

It’s fundamental focus on combining nutrition with training and thus enhance its benefits. “In the age of digital communication and the abundance of information, which far from clarifying the panorama for us, sometimes confuses us even more, it is proposed strengthening sport and community involvement through trusted sourcesthrough the presentation of the basics and principles of sports nutrition by health professionals,” said Ferrero.

Nutritionist Romina Pereiro agreed that we should always ask ourselves “who is providing this information. Is there a registered professional? An official body? Who is the one signing the article? Is there another source of consultation? And he emphasized: “I invite you to always think critically, ask, allow yourself to doubt and consult professionals seriously” both to start exercising and dieting to lose weight. It is necessary to do “a balanced eating plan, a little more exerciseworking on emotions and accompanying medical treatment,” he stated.

“Getting enough good sleep is high on the list of recovery strategies for elite athletes” (Getty Images)

4. Rest

Good sleep and rest is in turn an essential starting point for good performance. “If you can’t sleep well enough, that dedication in meals and hours of training is wasted,” he added.

The brain and the nervous system central game an essential role in optimal physical performance. According to the expert: “Every move we make” depends on brain impulses of the central nervous system. Sleeping in sufficient quantity and quality is one of the first items on the list of recovery strategies of top athletes.

“Minimum sleep (less than or equal to 6 hours) for 4 days has been shown to affect cognitive (thinking) function and mood. all physical activities, professional or recreational, It requires the ability to process information, react, maintain concentration and motivation. These functions are affected if you don’t get enough sleep.” Ferrero.

Sleep cycle abnormality is a consequence of modern life, the world’s population has reduced the number of hours they sleep, and that’s delivering deterioration of health, both physical and mental. Lack of sleep causes discomfort or mental dullness and also increases the risk of adopting an unhealthy lifestyle (such as smoking, eating more without feeling hungry, delaying responsibilities) and altering mood stability,” the pulmonologist explained. Mira castro, sleep specialist and member of the Sleep, Oxygen Therapy and Respiratory Assistance Committee of the Argentine Society of Respiratory Medicine.

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