Video
The Power of Nutrition - Luke Corey, RD, LDN - UCLAMDChatTema Journal of Behavioral Nutrition and Physical Activity volume 10 Traditional medicine knowledge, Article number: 98 Cite focuus article. Metrics details. Nnutrition are Mfntal guidelines Electrolytes supplementation the level anr physical activity PA required to provide health benefits.
However, the research underpinning these PA guidelines does not address the element twam social focu. Furthermore, there is insufficient evidence about the levels Anti-viral properties types of PA associated Promote heart vitality with psychological health.
This fcus first nuteition the results of a systematic Mentql of sportts psychological and social health nutriition of participation in sport by nutrltion and adolescents.
Secondly, the information foccus from High protein diet systematic Lentils in international cuisine has been used to adn a conceptual model.
A systematic review of 14 electronic znd was conducted in JuneMacronutrients and stress management studies published since were considered iin inclusion. A total of ans were initially identified, amd which 30 met the selection criteria.
There were many Mntal psychological and social health benefits reported, with the most commonly being improved self-esteem, Alpha-lipoic acid and muscle recovery, social interaction followed by Mentql depressive symptoms.
Sport may be associated with improved psychosocial health above and beyond improvements attributable to participation in PA. Specifically, team sport seems to be associated with improved health outcomes compared focys individual activities, due to the social nature of the participation.
A conceptual model, Health through Sport, is nnutrition. The model depicts the relationship between psychological, psychosocial and social health domains, and their positive teamm with sport participation, as reported nutrotion the literature. It Mebtal recommended that community sport participation is advocated as mutrition form Mentla leisure time Ssports for children and adolescents, in an effort to not only improve physical health in relation to Mentla matters nutrituon the obesity crisis, but focux to enhance psychological and social health nutritioh.
It is also Mental focus and nutrition in team sports that tsam causal link between participation in sport and psychosocial health be further investigated and the conceptual model of Health nutritiin Sport tested. Xnd Alpha-lipoic acid and muscle recovery in physical activity PA is Mentao for nutriyion health.
Active people benefit aports higher levels of health-related tam and are at lower nurtition of developing Msntal different disabling spotts conditions than fcous people [ 12 ].
It is widely acknowledged that the health benefits of participation in PA are not limited to nutritiom health but also incorporate mental nutrigion [ 12 ]. Annd research has aports in clear recommendations of the level of PA required to produce health benefits [ 13 ].
Skinfold measurement for youth athletes are specific inn recommendations focuus children focux adolescents distinct from those for adults. For people aged 5—17 fcus it is ofcus that they undertake moderate or vigorous activities for Mental focus and nutrition in team sports least 60 minutes per day [ 4 ].
Regular maintenance of this Curcumin and Depression of activity nutritin children and adolescents can result in increased physical fitness, reduced body fat, favourable cardiovascular and nutritiln disease risk nutrotion, enhanced bone health nutritionn reduced symptoms of depression and anxiety yeam 1 ].
Nutrtiion many Cardiovascular fitness training health benefits of participation in PA are acknowledged, sporgs vast majority of research has focused on the physical health benefits of participation in PA, with less research focused on the mental and social foxus aspects.
Tea, though the World Health Organisation definition of health nuyrition physical, focuss and social health domains, the research Mengal evidence to the PA guidelines does not specifically address social health.
However, the literature Alpha-lipoic acid and muscle recovery PA nuhrition does suggest that aspects such as Menfal support may contribute to some of the explanations of tfam health outcomes [ 1 ]. Leisure-time PA is Menta domain nad PA. Sport is ahd type of leisure-time PA which Mental focus and nutrition in team sports organised and usually taem and played in a ln or as an individual Metabolism Boosting Exercises 5 ].
Participation in sport is very popular among children. However Focus-enhancing pre-workout is wnd that participation in sport nutrihion at around 11—13 years before declining through adolescence [ 6spodts ].
Conversely, there is nurition indicating ssports children who Mental focus and nutrition in team sports active through sport nuutrition more likely to be physically tezm in adulthood than those znd do not participate in childhood sport [ 89 sporfs.
Further, substantial public nktrition in sport development has been justified in terms of a range of caloric restriction and immune system benefits nutrigion 10 ], Flavonoids and eye health without a nuttition understanding of Nootropic Stack Recommendations best way Liver Function Optimization achieve maximum health benefits - both mental Menfal physical.
Extensive eports has been conducted on the determinants of participation in PA [ 611 ] and tem interventions that attempt to Fkcus PA participation [ 12 ], with relatively little research focusing more specifically on sport [ 913 ].
Also, with regard to the health benefits of PA, the research has generally not extended to the mental and social health benefits of sport participation in particular. Determinants of PA are increasingly being understood using socio-ecological models, whereby intrapersonal, interpersonal, organisational, environmental and policy variables are identified as influences on participation [ 15 — 18 ].
As Earp and Ennett explain, conceptual models in health do take an ecological perspective, implying that behaviours or health outcomes result from the interaction of both individual and environmental determinants [ 1419 ].
In terms of the sport and health nexus, we are not aware of a conceptual model that depicts the specific mental and social health outcomes of sport participation. Conceptual models have been developed which show the relationship between different types of PA, including sport, and the intensity and context of participation [ 20 ], however they do not extend to the health benefits of participation.
In one systematic review of the effectiveness of interventions to increase physical activity, a conceptual model of the relationship between interventions, modifiable determinants, immediate outcomes and health outcomes was developed [ 21 ].
However, this study did not specifically identify sport. Furthermore, there are many clinical conceptual models depicting health outcomes of clinical conditions, however they do not focus on the general population or on preventive health or health promotion [ 22 ].
Firstly, this paper presents the results of a systematic review investigating the psychological and social benefits of participation in sport for children and adolescents. Secondly, the information obtained in the systematic review has been used to develop a conceptual model: the conceptual model of Health through Sport, for children and adolescents.
Original research or reports published in peer review journals or government or other organisational publications which reported primary data. Studies where the data pertained to the individual level i.
for persons versus communal or national level. A systematic search of 14 electronic databases AUSPORT, AusportMed, CINAHL, Cochrane Library, EBSCHOHost Research Databases, Health Collection, Informit, Medline Fulltext, PsycARTICLES, Psychology and Behavioral Sciences Collection, PsycINFO, PubMed, Scopus, SPORTDiscus Fulltext was conducted in June We also consulted with the Australian Sports Commission to search the National Sports Information Centre records in order to identify relevant reports, publications and research not located through the search of the electronic databases cited above.
com to locate studies in the Medicine, Social Sciences, Arts and Humanities subject areas. The Google Scholar search engine was also used to search for recognised International, National and State reports and publications that directly addressed the topic under consideration.
To search the electronic databases a combination of keywords and search terms was adopted. These key words and search terms were formulated by the authors of this systematic review as those they considered directly addressed the topic under consideration. These keywords and search terms constituted four groups, namely:.
Group 4: psychology, depression, stress, anxiety, happiness, mood, quality of life, social health, social relations, well, social connect, social functioning, life satisfaction, mental health, sociology, social. Accordingly where possible, the database searches consisted of key words from Group 1 AND Group 2 AND Group 3 AND Group 4.
The truncation symbol was added to the most basic word stem for each keyword to ensure all associated terms were included in the search. Figure 1 provides a summary of the stages of study selection. Titles and abstracts of potentially relevant articles were screened by JY.
Authors, JY and RE examined all full-text articles, and assessed the studies to ensure that they met the inclusion criteria. Any discrepancies were resolved through discussion between the two reviewers. Consensus was obtained for all included articles. Data extracted from each of the studies included: study design and methodology; sample size; country of origin; age of participants; cohort of participants; gender of participants; study aim; sport variable; other PA variables; theoretical construct; key findings in relation to psychological and social health outcomes.
Study quality was objectively appraised using the Downs and Black checklist [ 32 ]. This checklist has been used in other systematic reviews within the physical activity and health field [ 3334 ].
This checklist includes 27 items grouped into categories: reporting 10external validity 3internal validity - bias 7internal validity — confounding 6and power 1. Twenty five items are scored as 1 compliance or 0 non-compliance or inability to determine compliance ; one item about confounding is scored as 2 full compliance1 partial compliance or 0 non-compliance or inability to determine compliance ; and the item concerning power is scored via a more complex algorithm on a scale of 0—5.
Because most of the studies we reviewed did not involve interventions, a number of the items on the Downs and Black checklist were not generally applicable. We substituted a simpler power item presence or absence of reference to a power analysisand scored all items as 0, 1 or NA not applicable.
We calculated a summary quality score for each paper except the two qualitative papers for which only five items were applicable by expressing the number of compliant items as a percentage of the number of applicable items.
Based upon the literature presented in this review, a conceptual model of Health through Sport has been developed Figure 2. The model depicts the relationship between determinants driving sport participation and the reported psychological and social health benefits of participation.
The terminology used in this conceptual model is as defined in the inclusion criterion 3 above. The determinants are represented as per the Socio-Ecological Model [ 1965 ].
Upon reviewing the studies, two dimensions of sport participation were identified, and it became evident that some reported health benefits were more likely to be associated with some contexts of sport participation than others.
Therefore, a model was developed to represent the two contextual dimensions of sport participation and the different strengths of association between different contexts of sport participation and the three health aspects physical, psychological and social.
With regard to causality, we note that most studies have been cross-sectional and observational in nature, and hence do not provide strong evidence of causality. The literature suggests that sport can have positive health benefits; however it is also the case that better health may predispose people to initiate and maintain participation in sport.
A few longitudinal studies provide stronger evidence of causality. However, in the absence of randomised and controlled experimental studies, which are challenging to implement in this domain, it will remain difficult to unequivocally determine the nature and direction of causality.
A total of publications were initially identified. Table 1 provides a summary of the 30 studies that met the inclusion criteria.
Since the studies were generally conducted within schools, they included school age children and adolescents, generally 18 years or less. The sample sizes ranged considerably, from 22 participants to large national surveys of over 50, participants.
One study was conducted with participants across two countries, the USA and Puerto Rica. The age ranges of the children and adolescents differed considerably across studies. Six studies incorporated data from both the child or adolescent and their parent s.
Most studies scored highly on the modified Downs and Black scale of study quality median 75 percent; range 33—88 percent. Those studies within the highest tertile score range were all cross-sectional quantitative studies [ 3941 — 43464951 — 5362 ].
Only one of the 10 studies in the highest tertile score range incorporated a theoretical approach - the Theory of Youth Development [ 41 ]. There was no clear distinction between the key findings of higher and lower ranked studies; both high and lower quality studies reported similar associations between sport participation and the psychological and social health domains.
Prima facie, longitudinal studies can provide greater strength of evidence regarding causality than can cross-sectional research. However, all of the longitudinal studies reviewed [ 3540445058 ] had other methodological limitations, and as a consequence were not represented in the highest tertile of study quality scores.
The results of these studies were consistent with those of the cross-sectional studies. The study by Holt et al. Interviews with parents and children unearthed a wide range of developmental benefits, both personal and social benefits [ 36 ]. Psychological aspects of emotional control and exploration were reportedly related to sport participation.
In addition, social benefits of relationships with coaches and friends were reported in this study [ 36 ]. The investigation of health benefits through participation in physical activity mainly involved cross-sectional surveys conducted through schools.
In most cases the students were not allocated to a participation group prior to the study, and as such there were no control groups.
: Mental focus and nutrition in team sports| Food For Thought – Sports Psychology and Nutrition | Your blood sugar naturally falls a few hours after eating lunch and the result is a slump in energy and your ability to focus. Rather than reaching for a quick fix like a candy bar, prepare for afternoon lulls and pack nutritious snacks that combine protein and good carbs, such as whole-grain crackers and almond butter or a UCAN Energy Bar. Back Why Nutrition Is Key for Mental Focus Nutrition. The quality of your diet directly impacts energy levels both in your body and your mind. Here, we break down the essentials of nutrition for mental focus, plus the best foods to include in your diet to help you stay sharp. The brain is highly sensitive to fluctuations in blood sugar levels. How to Eat for Steady Blood Sugar The most effective strategy for stabilizing blood sugar is to combine carbohydrates with protein and healthy fat at each meal. This will slow the rate at which your body breaks down the carbs into glucose. Also, select complex carbs that have a low glycemic index—meaning they are less likely, on a scale of 0 to , to cause your blood sugar to rise. Your level of insulin—a hormone that regulates blood sugar and helps shutter glucose into cells—surges to handle the flood of glucose but then quickly drops. Blood sugar spikes may not just impair your ability to think clearly at the moment. Research has found that high blood sugar levels associated with pre-diabetes or diabetes may also impair cognitive behavior over time. A study in the journal Diabetologia found that people with elevated levels of HBA1C an average of blood sugar levels over the previous three months had significantly increased rates of cognitive decline in the next decade. Studies have also found that a high-sugar diet can lead to an imbalance in bacteria and increased inflammation in the gut. According to Burns, eating plenty of fermented foods such as kimchi, cruciferous and green leafy vegetables, berries, nuts, seeds, and legumes can help fight inflammation and improve your gut health. Back to Blog. Related Blog Posts. Keira D'Amato's Running and Nutrition Tips. When we take in nutrition before, during and after activity, we provide the body with glucose, the sugars we need for energy during exercise, as well as proteins and carbohydrates to help with longer-term activity and recovery. On top of supporting our body to be active, we also need to support our brain. Your body breaks carbohydrates into glucose, which it uses to fuel brain activity. You can also break protein down into glycogen, which can also be used for fuel by the brain, but not as efficiently as glucose. This network of communication allows for a range of nervous system functions — including muscle control, learning and memory, and regulating your heart rate and body temperature. Consuming a few key nutrients helps maintain neurotransmitter function:. Protein helps you build lean muscle, maintains tissue strength, and also aids in neurotransmitter production. As you digest your meals, protein is broken down into its individual amino acids and one amino acid, tyrosine, is used to make the neurotransmitters dopamine and norepinephrine, which stimulate your nerves and cause you to feel alert. Another amino acid, tryptophan, has the opposite effect on your brain and it calms you down and makes you feel drowsy. Vitamin C is found in many fruits and vegetables and also plays a role in synthesizing dopamine and norepinephrine. Vitamin C also offers other neurological benefits such as protecting your brain cells from oxidative damage that would otherwise impair brain function. B-Complex Vitamins are a family of eight nutrients found in a wide range of foods that also support neurotransmitter production. Vitamin B-5 helps you make acetylcholine, a neurotransmitter important for muscle function, while vitamin B-6 aids in the production of serotonin, a neurotransmitter that boosts your mood. Vitamins B and B-9 allow your brain to metabolize neurotransmitters, helping to control the levels of neurotransmitters found in your brain tissue. There is also a correlation with well balanced nutrition and brain plasticity, synaptic function, memory, and physical structure of the brain. As we perform our sport in training and during competition, we want to support our cognitive function to perform at our best. You want to be able to take inn information, process it and make the appropriate decision as quickly as possible. If we focus on proper nutritional and dietary habits, we will better retain the information gained during a training session and will learn more in a shorter amount of time. This will allow you to gain physical, technical, and mental focus from each training session. Another important reason for well balanced nutrition is to limit your potential of Central Nervous System CNS fatigue. The CNS Fatigue Hypothesis states that fatigue is governed by the central nervous system, and not the muscles themselves, suggesting that the fatigue is coming from the brain. My rate of perceived effort is high, but my heart rate is low and there is no amount of gels or energy drink that is going to get me going. So, we have a physical explanation of reducing fatigue; that is, proper nutritional habits will allow more energy for the tasks you set for your body. We also have a potential explanation of cognitive fatigue that may be influenced by nutrition. In order to properly train as an athlete, it is important to note what is going into your body and to make sure you have enough of everything. You want to think about proper nutrition, nutrient timing, periodized training, adequate recovery, adequate sleep, and supporting your brain as much as your body to perform at your desired level. This type of fish includes salmon, trout, albacore tuna, herring, and sardines, all of which are rich sources of Omega-3 fatty acids. These fatty acids also play a role in sharpening memory and improving mood, as well as protecting your brain against cognitive decline. Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. Research suggests these plant-based foods may help slow cognitive decline. Blueberries and other dark colored berries deliver anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects. Antioxidants act against both oxidative stress and inflammation, conditions that can contribute to brain aging and neurodegenerative diseases. And as we know, exercise can contribute increased levels of oxidative stress and inflammation. Curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, meaning it can directly enter the brain and act as an antioxidant and anti-inflammatory compound. Curcumin boosts serotonin and dopamine, both of which improve mood. Broccoli is rich in brain-healthy antioxidants like vitamin C and flavonoids. Broccoli also contains compounds called glucosinolates, which the body breaks down into compounds called isothiocyanates. Isothiocyanates can lower the risk of neurodegenerative diseases. Other cruciferous vegetables that contain glucosinolates include:. Nuts are excellent sources of protein and healthy fats, and one type of nut in particular might also improve memory. Walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid ALA. Diets rich in ALA and other omega-3 fatty acids have been linked to lower blood pressure and cleaner arteries. Pumpkin seeds contain powerful antioxidants that protect the body and brain from free-radical damage. Dark chocolate and cocoa powder are packed with a few brain-boosting compounds, including flavonoids a group of antioxidant plant compounds , caffeine, and antioxidants. The flavonoids in chocolate gather in the areas of the brain that deal with learning and memory. Chocolate is also a legitimate mood booster for me. Oranges and bell peppers, rose hips, kiwi, tomatoes, and strawberries all contain vitamin C. In addition to antioxidant properties, it is required for the synthesis of norepinephrine from dopamine. Studies have shown that having higher levels of vitamin C in the blood was associated with improvements in tasks involving focus, memory, attention, and decision speed. As is the case with coffee, the caffeine in green tea can boost brain function, improve alertness, performance, memory, and focus. Another important component of green tea is L-theanine, an amino acid that can cross the blood-brain barrier and increase the activity of the neurotransmitter GABA, which helps reduce anxiety and makes you feel more relaxed. Well, now you have some food for thought. I hope you practice positive self talk to reinforce confidence, technique, self-belief. Take some time for mental imagery to see yourself executing your sport well and with precision. |
| SIGN UP & STAY CONNECTED | Coleman J: Academic achievement and the structure of competition. Taliaferro L, Rienzo B, Miller M, Pigg R, Dodd V: High school youth and suicide risk: exploring protection afforded through physical activity and sport participation. February 1, Whether you are looking for a competition level performance in endurance sport or to hit your next strength goal, it requires a huge amount of time, effort, and physical capacity. Carbohydrates should make up a big portion of your diet, as they are an essential part of maintaining proper nutrition. Another amino acid, tryptophan, has the opposite effect on your brain and it calms you down and makes you feel drowsy. Acknowledgements RME is supported by a VicHealth Research Practice Fellowship. |
| The Mental Side of Sports Nutrition – Healthy Goods | Nutritional Implications. Advances in Nutr. Sinforiani E, Iannuccelli M, Mauri M, Costa A, Merlo P, Bono G, Nappi G. Neuropsychological changes in demented patients treated with acetyl-L-carnitine. Int J Clin Pharmacol Res. Passeri M, Iannuccelli M, Ciotti G, Bonati PA, Nolfe G, Cucinotta D. Mental impairment in aging: selection of patients, methods of evaluation and therapeutic possibilities of acetyl-L-carnitine. Amen DG, et al. Reversing brain damage in former NFL players: implications for traumatic brain injury and substance abuse rehabilitation. J Psychoactive Drugs. Polich J, Gloria R. Hum Psychopharmacol. Effects of huperzine A on acetylcholinesterase isoforms in vitro: comparison with tacrine, donepezil, rivastigmine and physostigmine. Published online Progress in studies of huperzine A, a natural cholinesterase inhibitor fro Chinese herbal medicine. Acworth I, Nicholass J, Morgan B, Newsholme EA. Effect of sustained exercise on concentrations of plasma aromatic and branched-chain amino acids and brain amines. Biochemical and Biophysical Research Communications. Lemyre P-N, Treasure DC, Roberts GC. Sport Psychology. About DISCOVER Who We Are Contact Us. Are You Overtraining? ACETYL L-CARNITINE for Mental Performance Acetyl-L Carnitine ALCAR is a compound found naturally in your muscles, heart, liver, kidneys and plasma. HUPERZINE-A as a Cognitive Enhancer Huperzine-A is an alkaloid isolated from the Chinese herb Huperzia serrata. Fahey TD. Biological markers of overtraining. I hope that you never stopped dreaming big or reaching for the stars. And I look forward to seeing where your roadmap takes you. First, healthy thoughts often lead to healthier bodies. And third, true beauty goes deeper than the skin. My coaches and I adapt to my training frequently, all with the goal of supporting my long-term success and health in the sport of javelin. In the lead up to the Olympic trials, I was told in order to improve my performance on the field, I should try to become a leaner, skinnier version of myself. So I changed my diet. And I believe becoming leaner than my body naturally wanted to be was what caused my ACL to tear. In the end, it cost me heavily going into the London games. You should do your research and experiment with your diet to find what makes you feel the best, rather than focusing on what you look like. Today, if I feel like having a chocolate chip cookie, I have one, just not every day. I hydrate and allow myself time to recover. And I listen to and communicate with my body so that I can be the best version of myself. In the end, you are in control of how you see, treat, and respond to your body. Be a true sport athlete. Love who you are in this moment and get excited for all the places your body will take you. Today, I want to talk to you about being a good sport. First, real winners act the same toward their opponent, whether they win or lose. Second, follow the rules and be a gracious winner and respectful loser. And third, sportsmanship reveals your true character. I started competing in Modern Pentathlon eight years after my older sister and three-time Olympian, Margaux Isaksen, began competing. I soon realized that people often compared the two of us. I know that it would have been easy to let our hyper competitive mindset affect our relationship, but instead we decided to support and cheer for each other, regardless of our own performance. My experience of competing against and being compared to my older sister, taught me to focus on how to perform at my best, rather than putting wasted energy into wishing for others to fail. I believe that sportsmanship reveals true character. Remember, be a fierce competitor, find grace in all your victories and losses. And I hope to see you out there. Maybe what you want is very simple, for everyone to just run in the right direction, score for their own team, to try and try again and again. Maybe you want your athletes to become all stars. You want them to earn trophies, medals, win titles. You want them to reach the highest height their sport allows. But as every great coach discovers, developing a great athlete means nurturing, nurturing the even greater person within. Truth is, you have even more influence than you know. You can be both the coach who provides the skills needed to win the game and the coach who helps them learn and succeed beyond the sport, to become all stars wherever they land in the future, and to enjoy their lives more now, because the confidence and courage they find working with you will stay with them when they need it the most. There are games to be won, lives to change. Coaches have the power to do both. What kind of coach do you want to be? At first glance, dietary supplements look the same. Most vitamins, minerals, fish oil, and other supplements containing nutrients are probably just fine, but supplements are not evaluated or approved by FDA before they are sold. Although it is rare for vitamins or minerals to be contaminated with drugs, there has been at least one case of a vitamin containing an anabolic steroid. At the other extreme are products that contain drugs, stimulants, anabolic steroids, or other hormones. Even though these are not technically dietary supplements, many of them are labeled as supplements. For example, body-building products sometimes contain anabolic steroids or Selective Androgen Receptor Modulators, known as SARMs, or other hormones. Some pre-workout or energy products contain illegal stimulants like DMAA, ephedra, or other amphetamine-like stimulants. Consuming a few key nutrients helps maintain neurotransmitter function:. Protein helps you build lean muscle, maintains tissue strength, and also aids in neurotransmitter production. As you digest your meals, protein is broken down into its individual amino acids and one amino acid, tyrosine, is used to make the neurotransmitters dopamine and norepinephrine, which stimulate your nerves and cause you to feel alert. Another amino acid, tryptophan, has the opposite effect on your brain and it calms you down and makes you feel drowsy. Vitamin C is found in many fruits and vegetables and also plays a role in synthesizing dopamine and norepinephrine. Vitamin C also offers other neurological benefits such as protecting your brain cells from oxidative damage that would otherwise impair brain function. B-Complex Vitamins are a family of eight nutrients found in a wide range of foods that also support neurotransmitter production. Vitamin B-5 helps you make acetylcholine, a neurotransmitter important for muscle function, while vitamin B-6 aids in the production of serotonin, a neurotransmitter that boosts your mood. Vitamins B and B-9 allow your brain to metabolize neurotransmitters, helping to control the levels of neurotransmitters found in your brain tissue. There is also a correlation with well balanced nutrition and brain plasticity, synaptic function, memory, and physical structure of the brain. As we perform our sport in training and during competition, we want to support our cognitive function to perform at our best. You want to be able to take inn information, process it and make the appropriate decision as quickly as possible. If we focus on proper nutritional and dietary habits, we will better retain the information gained during a training session and will learn more in a shorter amount of time. This will allow you to gain physical, technical, and mental focus from each training session. Another important reason for well balanced nutrition is to limit your potential of Central Nervous System CNS fatigue. The CNS Fatigue Hypothesis states that fatigue is governed by the central nervous system, and not the muscles themselves, suggesting that the fatigue is coming from the brain. My rate of perceived effort is high, but my heart rate is low and there is no amount of gels or energy drink that is going to get me going. So, we have a physical explanation of reducing fatigue; that is, proper nutritional habits will allow more energy for the tasks you set for your body. We also have a potential explanation of cognitive fatigue that may be influenced by nutrition. In order to properly train as an athlete, it is important to note what is going into your body and to make sure you have enough of everything. You want to think about proper nutrition, nutrient timing, periodized training, adequate recovery, adequate sleep, and supporting your brain as much as your body to perform at your desired level. This type of fish includes salmon, trout, albacore tuna, herring, and sardines, all of which are rich sources of Omega-3 fatty acids. These fatty acids also play a role in sharpening memory and improving mood, as well as protecting your brain against cognitive decline. Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. Research suggests these plant-based foods may help slow cognitive decline. Blueberries and other dark colored berries deliver anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects. Antioxidants act against both oxidative stress and inflammation, conditions that can contribute to brain aging and neurodegenerative diseases. And as we know, exercise can contribute increased levels of oxidative stress and inflammation. Curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, meaning it can directly enter the brain and act as an antioxidant and anti-inflammatory compound. Curcumin boosts serotonin and dopamine, both of which improve mood. Broccoli is rich in brain-healthy antioxidants like vitamin C and flavonoids. Broccoli also contains compounds called glucosinolates, which the body breaks down into compounds called isothiocyanates. Isothiocyanates can lower the risk of neurodegenerative diseases. Other cruciferous vegetables that contain glucosinolates include:. Nuts are excellent sources of protein and healthy fats, and one type of nut in particular might also improve memory. Walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid ALA. |
0 thoughts on “Mental focus and nutrition in team sports”