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Optimising Your Body for Optimal Performance

Optimising Your Body for Optimal Performance

Feb 24, 2023

As an athlete, it’s important to optimise your body for peak performance. But with so much information out there, it can be overwhelming to know where to start.

  • Get enough sleep. Sleep is crucial for physical and mental recovery, and it’s essential for optimal performance. Aim for 7-9 hours of sleep per night, and try to get to bed at the same time each night.
  • Stay hydrated. Proper hydration is crucial for maintaining energy levels, regulating body temperature, and supporting muscle function. Aim to drink at least 8 cups of water per day, and more if you’re engaging in intense physical activity.
  • Eat a healthy, balanced diet. A healthy diet is essential for optimal performance. Aim for a balance of complex carbohydrates, lean proteins, and healthy fats. Eat a variety of fruits, vegetables, and whole grains, and limit your intake of processed foods and added sugars.
  • Stretch and foam roll. Stretching and foam rolling can help improve flexibility and reduce muscle soreness. Make sure to stretch before and after workouts, and consider incorporating foam rolling into your routine as well.
  • Invest in quality shoes and gear. Proper shoes and gear can help prevent injuries and support optimal performance. Make sure to invest in high-quality shoes that fit properly and are appropriate for your sport.
  • Incorporate strength training. In addition to cardio and endurance training, make sure to incorporate strength training into your routine. This can help improve power, speed, and overall athletic performance.
  • Take breaks and recover properly. It’s important to give your body time to rest and recover after intense workouts. Make sure to take breaks and incorporate recovery methods such as massage and ice baths into your routine.

By following these tips, you can optimise your body for optimal performance. Remember to listen to your body and consult with a sports medicine professional if you have any concerns or injuries.

Reference List

Optimising Your Body for Optimal Performance

Maximising Your Sports Performance with Body Optimisation

Feb 17, 2023

Athletes of all levels are always looking for ways to improve their performance and reach their full potential. While training and nutrition are important factors, the health and function of the body also play a crucial role in athletic performance.

Body optimisation at Opus is designed to help athletes optimise their bodies for peak performance. This can include a variety of techniques and approaches, such as strength and conditioning programs, functional movement assessments, and nutrition counselling.

Here are a few ways that body optimisation can help you maximise your sports performance:

  • Strength and conditioning: Building strength and endurance is essential for optimal athletic performance. Strength and conditioning programs can be tailored to the specific needs and goals of the athlete, helping to improve strength, power, and endurance.
  • Functional movement assessments: Functional movement assessments are designed to identify any weaknesses or imbalances in the body that may be affecting performance. By addressing these issues, athletes can improve their movement patterns and reduce the risk of injury.
  • Nutrition counselling: Proper nutrition is essential for optimal athletic performance. Nutrition counselling can help athletes develop a diet plan that is tailored to their specific needs and goals, ensuring that they are getting the nutrients they need to perform at their best.
  • Injury prevention: Body optimisation services can also help athletes prevent injuries from occurring. This can be achieved through a variety of methods, such as strength and conditioning programs, proper technique and form, and proper equipment.

Body optimisation services can play a vital role in helping athletes maximise their sports performance. By building strength and endurance, improving movement patterns, and ensuring proper nutrition, body optimisation can help athletes reach their full potential.

Reference List

 

Optimising Your Body for Optimal Performance

Body Optimisation: The Key to Improved Performance and Injury Prevention

Feb 10, 2023

As an athlete, it’s important to optimise your body for peak performance. But with so much information out there, it can be overwhelming to know where to start. Here are some key factors to consider when it comes to body optimisation for improved performance and injury prevention:

  • Nutrition: A healthy, balanced diet is essential for optimal performance. Aim for a balance of complex carbohydrates, lean proteins, and healthy fats. Eat a variety of fruits, vegetables, and whole grains, and limit your intake of processed foods and added sugars.
  • Hydration: Proper hydration is crucial for maintaining energy levels, regulating body temperature, and supporting muscle function. Aim to drink at least 8 cups of water per day, and more if you’re engaging in intense physical activity.
  • Sleep: Sleep is crucial for physical and mental recovery, and it’s essential for optimal performance. Aim for 7-9 hours of sleep per night, and try to get to bed at the same time each night.
  • Stretching and foam rolling: Stretching and foam rolling can help improve flexibility and reduce muscle soreness. Make sure to stretch before and after workouts, and consider incorporating foam rolling into your routine as well.
  • Strength training: In addition to cardio and endurance training, make sure to incorporate strength training into your routine. This can help improve power, speed, and overall athletic performance.
  • Quality shoes and gear: Proper shoes and gear can help prevent injuries and support optimal performance. Make sure to invest in high-quality shoes that fit properly and are appropriate for your sport.

By focusing on these key areas, you can optimise your body for improved performance and injury prevention. Remember to listen to your body and consult with a sports medicine professional if you have any concerns or injuries.

Reference List

Optimising Your Body for Optimal Performance

Osteoporosis prevention and management

Feb 8, 0224

Osteoporosis is a common condition characterised by a reduction in bone density and quality, leading to an increased  risk of fractures. As per the Royal Orthopaedic Society, risk factors for developing Osteoporosis include; smoking, too much alcohol and low body weight. We also know the females, particularly post menopausal females, are at higher risk of being diagnosed.

Recent research has suggested that resistance training can be highly beneficial for individuals with osteoporosis (Zhang et. al 2022). (3)

Resistance training involves placing stress on bones, which stimulates bone remodelling and increases bone density. This can help counteract the bone loss associated with osteoporosis, making bones stronger and more resistant to fractures. Resistance training targets not only bones but also muscles. Strengthening muscles can improve balance, stability, and coordination, which are important for reducing the risk of falls and fractures, particularly in older adults with osteoporosis. Regular resistance training has numerous other health benefits, including improved cardiovascular health, better insulin sensitivity, and enhanced mood and well-being. These benefits contribute to overall better health and may indirectly help in managing osteoporosis.

The LIFTMOR trial 2017 (2) shows that targeting large multi joint strength exercises is an effective way of enhancing – or at least limiting a reduction in bone density. Through the use of 4 fundamental exercises; deadlifts, overhead presses, back squats and a chin up landing drill, positive results were shown.

The frequency of resistance training for individuals with osteoporosis can vary depending on factors such as your current fitness level, overall health, and goals. However, general recommendations suggest aiming for resistance training exercises at least 2-3 times per week with a day of rest between sessions to allow for muscle recovery. This frequency was also tested and shown to be efficacious and superior to previous programs for enhancing bone at clinically relevant sites, as well as stature and functional performance of relevance to falls in postmenopausal women with low to very low bone mass. (Watson et al 2017) (2)

Another important component in the management and prevention of Osteoporosis is nutrition (Garach et. al 2020). (1). The correct nutritional changes to your diet can support bone health, especially when combined with resistance training. Some key components to consider include:

  • Calcium: Adequate calcium intake is essential for maintaining bone health. Good dietary sources of calcium include dairy products (such as milk, yogurt, and cheese), leafy green vegetables (such as kale and broccoli), tofu, almonds, and fortified foods (such as fortified plant-based milk alternatives and breakfast cereals). Aim for the recommended daily intake of calcium, which varies depending on age and sex.
  • Vitamin D: Vitamin D helps the body absorb calcium and plays a crucial role in bone health. Sources of vitamin D include sunlight exposure, fatty fish (such as salmon and mackerel), fortified foods (such as fortified dairy products and cereals), and supplements. Consider getting your vitamin D levels tested and talk to your healthcare provider about supplementation if necessary.
  • Protein: Protein is important for maintaining muscle mass and supporting bone health. Include sources of lean protein in your diet, such as poultry, fish, beans, lentils, tofu, eggs, and dairy products. 
  • Magnesium: Magnesium is involved in bone formation and metabolism. Good dietary sources of magnesium include nuts, seeds, whole grains, leafy green vegetables, and dairy products. 
  • Vitamin K: Vitamin K plays a role in bone metabolism and may help reduce the risk of fractures. Include foods rich in vitamin K, such as leafy green vegetables (such as kale, spinach, and Swiss chard), broccoli, Brussels sprouts, and fermented foods in your diet. Limit Sodium and Caffeine: High sodium intake can increase calcium excretion in the urine, potentially weakening bones. Limit your intake of high-sodium processed foods and try to minimize added salt in your diet. Excessive caffeine intake may also negatively impact calcium absorption, so moderate your consumption of caffeinated beverages. 
  • Maintain a Healthy Weight: Being underweight can increase the risk of osteoporosis and fractures. Aim for a balanced diet that supports a healthy weight and includes a variety of nutrient-rich foods.

We are proud to be able to assist all of our patients at Opus who require assistance in the prevention or management of osteoporosis through a full MDT approach including our Sports Medicine physician – Dr Porter, physiotherapy team and nutritionist. Through our expertise we are able to implement the important points made above into the patient’s package of care.

Reference List

 

  • Muñoz-Garach, A., García-Fontana, B. and Muñoz-Torres, M. (2020). Nutrients and Dietary Patterns Related to Osteoporosis. Nutrients, [online] 12(7), p.1986. doi:https://doi.org/10.3390/nu12071986.
  • Sl, W., Bk, W., Lj, W., At, H., Sa, H. and Br, B. (2018). High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. [online] Journal of bone and mineral research : the official journal of the American Society for Bone and Mineral Research. Available at: https://pubmed.ncbi.nlm.nih.gov/28975661/.
  • Zhang, L., Zheng, Y.-L., Wang, R., Wang, X.-Q. and Zhang, H. (2022). Exercise for osteoporosis: A literature review of pathology and mechanism. Frontiers in Immunology, 13. doi:https://doi.org/10.3389/fimmu.2022.1005665.