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The relationship between food, sleep and athlete’s performance
Nutrition

31 May 2021

The relationship between food, sleep and athlete’s performance

The relationship between food, sleep and athlete’s performance

Certainly you already knew that sport aims to improve the quality of sleep, but the reality is that sleep is also an extremely relevant factor to increase an athlete's performance.


A good night's sleep strengthens the immune system, releases the secretion of hormones (like growth hormone), which allows you to repair and stimulate muscle growth and decrease the feeling of fatigue the next day. It also replenishes nutrients and leaves the skin more beautiful and healthy.


Do you want to know more about the relationship between exercise and sleep quality? Read another of our articles: https://bit.ly/3c6YSGD


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In order to have all the benefits of restful sleep, it is necessary to have healthy sleep habits ... we talk about the number of hours to sleep, which you must respect, at least, 8 hours a day, according to several studies. This, so that an athlete is in the fullness of his physical faculties, but everything depends on the metabolism and physical form of each one.


What you may not be aware of is that there are foods that benefit a restful and uninterrupted night. In this way, the food intake that we are going to present you, along with other lifestyle changes, may be the key to improving physical performance:


- Banana: rich in potassium and vitamin B6, which plays an important role in preventing insomnia;
- Dried fruits: because it contain tryptophan, magnesium and omega-3 and omega-6 fats, it is a good option for a snack before bedtime;
- Dark green vegetables (ex: spinach): its richness in magnesium is essential for the proper functioning of our body and brain health, as the deficit of this mineral can lead to symptoms such as insomnia and tremors;
- Milk and Eggs: they are potential sources of tryptophan, and contain vitamin D, two important components to avoid sleep interruptions;
- Chamomile tea: traditionally known to reduce stress and anxiety, this tea can be a good ally in a good night's sleep.


These are just a few examples of foods that you can consume in order to obtain restful sleep, but when it comes to having a good quality of sleep, it is important to change other habits, such as: smoking, excessive consumption of alcoholic drinks or drinks rich in caffeine and inactivity, which favour insomnia.


In short, a balanced and conscious diet, together with regular physical exercise and adequate sleep, are the basic tools for a healthier life.


Any additional questions or clarifications, schedule your free online consultation now at the exclusive Rocksprint Counseling service.


By Adriana Martins, Nutritionist


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