Small, healthy habits to improve sporting performance

Sporting performance is one of the most important aspects of the world of sport, not only for top athletes, but also for anyone looking to improve their physical fitness. And this raises the crucial question: how can one achieve peak performance? In this article, we will explore the definition of sporting performance, the key factors that influence it, how it is measured, and what strategies can be used to improve it and thus achieve high sporting performance.

What is sporting performance?

Sporting performance is defined as an athlete’s ability to carry out a physical activity as effectively as possible, achieving optimal results in relation to their goals. It is not just about physical strength or endurance, but a combination of factors, including training techniques as well as physiological, psychological, technical and tactical aspects.

Factors influencing sporting performance

There are many factors that influence sporting performance, and these can be either internal (relating to the athlete themselves) or external (related to the environment and conditions).

Internal factors

1. Physical

• Strength and endurance: essential for sustaining prolonged exertion.
• Speed and power: these determine effectiveness in explosive sports.
• Flexibility and coordination: enable movements to be performed accurately and safely.

2. Psychological

• Motivation: key to maintaining consistency.
• Concentration: essential for making quick decisions.
• Emotional management: the ability to cope with pressure makes all the difference.

3. Technical and tactical

• Technical proficiency: directly influences the efficiency of movements.
• Tactics and strategy: important in team sports, where understanding the game and anticipating the opponent greatly increases the chances of success.

External factors

• Environmental conditions: weather, altitude, condition of the facilities or training venue...
• Condition of footwear and sports equipment used

How sporting performance is measured

Sporting performance is measured by assessing the full range of parameters that gauge physical, physiological and mental abilities, as well as how these evolve over time. Measuring and understanding this is essential for tracking progress and gaining a comprehensive overview, thereby enabling the training plan to be adjusted and high sporting performance to be achieved.

Some methods commonly used to measure it are:

• Standardised physical tests: tests of endurance, strength, speed and flexibility.

• Physiological indicators: maximum oxygen consumption (VO₂ max), heart rate or lactate levels.
• Data analysis using sports technology
• Body composition analysis
• Psychological assessment: questionnaires on motivation, self-confidence and resilience.

Strategies for improving sporting performance

Whatever your goal – whether it’s at a competitive level, to improve your fitness or simply to enjoy good health – improving sporting performance doesn’t have to be boring or stressful; instead, you can enjoy the process by consistently following the right advice. Below, we outline the various strategies for improving sporting performance:

1. Setting goals and planned training

Before you begin, the first step is to set clear, measurable and achievable or realistic goals aimed at reaching the highest level of performance. Based on these, it is important to design a tailored training plan, taking into account each person’s level and needs. Furthermore, each sport or goal requires different skills, so training must be specific.

A structured programme, with an appropriate progression of training loads and recovery periods, not only promotes continuous improvement but also helps to avoid overtraining and prevent injuries.

Finally, monitoring your progress through training logs is very useful for assessing how you’re getting on and adjusting your plan where necessary.

2. Nutrition and hydration

Developing healthy eating habits is essential for both performance and recovery. To this end, it is important to follow a balanced diet tailored to both individual needs and the demands of the activity itself, ensuring an adequate intake of all macronutrients, as well as vitamins and minerals, to meet the energy demands of exercise and improve performance. In this regard, dietary supplements can make a difference, provided they are taken under supervision.

Hydration is also key, especially during prolonged training sessions or in hot environments, as even mild dehydration can reduce performance.

3. Rest and recovery

Another way to improve sporting performance is to allow the body to recover properly. Overdoing it and pushing the body beyond its limits can lead to injuries, thereby impairing performance levels.

Sleep and rest are essential for recovery and performance, allowing the body to replenish its energy and repair cells, tissues and muscles.

4. Mental preparation

Concentration, motivation, stress management and resilience in competitive sports also play a decisive role. Therefore, being prepared on this level can improve both training and performance.

5. Supplementation

Once diet and training have been properly planned, this is where certain supplements can provide support to meet nutritional needs, maintain adequate energy levels or aid recovery. At FarmaciasDirect, we offer effective options such as:

• Aboca Natura Mix Advanced Energia: very useful for those seeking an extra boost of physical and mental energy, whilst also supporting adaptogenic activity thanks to extracts of Eleutherococcus, ginseng and guarana. Furthermore, it is enriched with natural antioxidants that strengthen the body’s defences.
• AML SPORT Mineral Salts: helps to replenish electrolytes lost through sweat, to prevent dehydration and minimise its effects, such as muscle cramps, heat stress and fatigue.
• AML SPORT Total Magnesium Lemon-flavoured Gel: provides magnesium in a convenient format to be taken before, during or after training. It plays a role in energy metabolism, contributing to normal muscle function and helping to reduce tiredness and fatigue, making it a valuable aid for training.