Training and competition places athletes under a great deal of mental and physical stress. Ignoring stress and allowing it to accumulate can be disastrous to athletic progress and performance. Taking the right approach to training frequency, time off from training, diet and sleep is important for athletes looking to perform their best and live a low-stress life.
Stress
Stress is more than just a feeling, it is a process that your body uses to adapt to harsh conditions. According to the Mayo Clinic, accumulation of stress can affect your body's biochemistry, your emotional state and your behavior. Letting stress run out of control can contribute to high blood pressure, heart disease, diabetes and obesity. Athletes accumulate stress from the physical exertion of training and the mental burden of high goals and competition.
Sleep
According to the Mayo Clinic, unchecked stress can prevent you from sleeping well. Sleep is critical for physical and mental recovery. The Mayo Clinic recommends that adults get seven to nine hours of quality sleep per night. Make sure you have an appropriate area in which to sleep to aid recovery and lower stress. The Mayo Clinic recommends a room that is dark, cool and quiet. Sleeping in hot rooms can cause water loss through sweat that may negatively affect your athletic performance.
Diet
As an athlete, your nutritional requirements exceed those of the average person. Not eating well, especially immediately after exercise, can cause physical stress in your body. An athlete requires carbohydrates for energy, protein for muscle recovery and healthy fats for calories and to produce growth and recovery hormones. He also needs plenty of water to prevent dehydration. Your precise needs depend on your body composition, activity level, training regimen and other factors. Consult with your coach, nutritionist, trainer or doctor to determine your individual dietary needs.
Train Smart
You need to train hard to make progress. However, training too hard produces more stress than you can recover from. The critical factor is not how much training you can perform in one session, but how much you can recover from before the next session. According to Mark Jenkins, M.D., lower volume training at the same intensity for up to 21 days will not decrease your athletic performance and will allow you to fully recover from training and reduce stress.
