Many of us have the wish not just to exercise more but to unlock our true sporting potential. We want to explore whether we have talent, ability and the potential to take our chosen sport to a higher level than ever before. If you have reached a stage where you are passionate about your chosen sport and want to unlock the wealth of your true potential, consider some of the suggestions below.

Nutrition

The food we eat has a direct relationship with our energy levels and ability to recover after exercise. To fully unlock our sporting potential, we must ensure that we are fuelling our body correctly with the right nutrients and hydration. Whether you are vegan, vegetarian, a meat eater or anything in between, there is a sensible and effective way to live on any diet. Seek out reputable sources of information both online and in print, and try to implement the advice you are given. Do not hesitate to seek the guidance of a professional too, such as a doctor, dietician or nutritionist, for specific advice on your needs.

Qualified Coaching

All of the most successful athletes have received regular qualified sports coaching to help them achieve their true potential. Sports coaches are not merely a way of staying motivated: they can have a huge impact on our habits, technique and overall sporting development. Sports coaching can identify and nurture talent, help us to prevent or correct bad habits in form or technique and provide objective advice on how to improve. Sports coaches can be one of the most valuable assets in taking your talent to the next level.

Injury Prevention

However talented or experienced we are, all our sporting prowess will come to nothing if we are frequently injured. Injury can strike even the most skilled professionals, but it is still important to do what we can to prevent it. An effective warm-up and cool-down routine can help us to stay supple. Taking our rest and recovery seriously can also minimise injury damage and ensure we return to our sport faster. We should regularly check our form and technique too to ensure we are not causing unnecessary strain.

Goal Setting

One of the greatest challenges in sport for both amateurs and professionals is staying motivated. Whether we progress alone or under the guidance of a sports coach, setting goals can be an excellent way to stay on track. They provide a framework for our progress, keep us focused and also give us a sense of accomplishment when we complete them. We can then use this momentum to progress and improve even further, reaching new heights of success.

Muscles needs between 24 and 48 hours to repair and rebuild. If you work the same muscle again, too soon, it can lead to tissue breakdown instead of building.

For years there have been tried and tested methods of revitalisation but some of these have come under question. The daunting ice water bath had been a trusted method up until recently when it was discovered that ice baths may actually reduce gains in muscle mass and strength.

Don’t waste any more recovery time, try out these scientifically proven tips to help maximise your body’s post workout recovery:

Get a good night’s sleep

Multiple studies have suggested that sleep deprivation can have significant negative effects on performance and recovery. When you sleep your body releases growth hormones that repair muscle trauma caused during exercise. Sleep is also the prime time for the body to undergo protein synthesis, meaning proper sleep will make for stronger muscles and increased endurance.

Everybody has a different sleeping pattern but you should aim to have at the very least six hours of rest each night. If you have time, or prefer to sleep less overnight, you can also top up on sleep with a daytime nap. Taking a nap around two hours after a workout can help the body to enter a deep, restorative state.

Foam roll your muscles

Foam rolling, or self-myofascial release, is a method of self-massage that returns your muscles and soft tissue to their native state. Exercise, injury and arduous everyday tasks can cause a build up of knots that restrict performance. By relieving knots and helping soft tissue to operate correctly again, foam rolling improves workout performance.

A study found that myofascial release with a foam roller can dramatically increase your range of motion without any negative effects on strength. Use a foam roller with a PVC core for best results. If you don’t have access to a foam roller, tennis balls or lacrosse balls are effective alternatives.

Use revitalising products

There are several products on the market containing ingredients that aid in the recovery process.

Essential oils are used by sports trainers and massage therapists to support the fitness and performance of their athletes. Aromatherapy massage is used both before and after exercise to improve speed recovery and reduce the chance of injury.

Male grooming experts Regal Gentleman recommend Jack Black turbo wash energising cleanser which contains juniper berry to help eliminate lactic acid from tired muscles. Other extracts that can boost recovery include eucalyptus for circulation and opening airways, lavender for its anti-inflammatory effects and rosemary for pain relief.

Indulge in some music therapy

Music is a great motivation tool during a tough workout but believe it or not, listening to music post-workout can actually speed up recovery time. A study conducted by a team of Israeli researchers found that blood lactate concentrations, which is used to measure muscle fatigue, dropped by 11% in athletes who listened to music during a cool down period.

Researchers have analysed various genres of music with cardiovascular response. They found that fast-paced rap, pop and techno tunes raised the blood pressure of those who listened to them, while certain classical pieces are in sync with the body’s natural rhythm and lowered the listener’s blood pressure.

Hydrate with science-backed beverages

Drinking plenty of water to aid post-workout recovery is no secret. Exercising while dehydrated can cause muscle damage and so it is of utmost importance that you replenish fluids. While H2O provides the healthiest option, many people turn to energy drinks such as Gatorade and Lucozade as a quick fix of replenishing fluids.

There are healthier alternatives to energy drinks. Chocolate milk has been proven to boost muscle recovery. It contains a three-to-one ratio of carbohydrate grams to protein grams which appears to enhance glycogen replenishment. It also contains far more potassium, calcium and vitamin D than most sports drinks and is naturally tuned to human digestive systems aside from those with a dairy intolerance.

An alternative for those lacto free is cherry juice which can help to reduce the swelling that occurs when muscles are damaged. Researchers found that after drinking cherry juice, athletes returned to 90% of normal muscle force within 24 hours, compared to only 85% without cherry juice.

I’d like to talk to you today about Creatine and in particular Creatine Monohydrate. I’ve used this kind of supplement in the past with really good gains.

I’m currently supplement free and have been for a few months now but I’m just about to embark on a 5 week Creatine plan. I’ve just bought a 1kg bag of Creatine Monohydrate from our friends at Myprotein. It’s unflavoured and you just add scoops of it into water. This product is 100% Creatine Monohydrate and nothing has been added or taken away from it. Creatine Monohydrate is ideal for a broad range of consumers from bodybuilders to sprinters.

What does Creatine do?

Creatine is ideal for those who want to improve their strength, power, speed and lean mass. There are hundreds of studies out there that have proven this theory and they’ve also shown to reduce overall recovery time and recovery between intense bouts of exercise.

How to use Creatine

This is the suggested use by the manufacturers. Add one and a half small scoops (5g) to water, shake and consume. Use once or twice daily. After five to eight weeks of continued use, take one week off and start period again.

You may have heard of a Creatine loading phase but this theory has yet to be proven. I personally found that by just completing a normal five week programme was enough for my body.

Key benefits of Creatine

Creatine helps boost adenosine triphosphate (ATP). In other words, your energy levels. This then helps you to increase lean growth. It is also proven to improve strength and power and helps maintain energy levels throughout your workout.

Are there any dangers of Creatine?

There are no dangers of using creatine. You’ll read theories all over the internet but they haven’t been proven. If you stick to the suggested use, then you will be just fine. Be aware that once you start taking Creatine, your body stops the process of making it naturally. Like I say, take it in moderation and make sure you keep yourself well hydrated. I would say you should definitely consume around eight glasses of water a day whilst using Creatine. You should be drinking plenty of water anyway but you should be definitely drinking it with Creatine.

Does Creatine have side effects?

Creatine Monohydrate is the most flexible form and the best tasting of creatine available. It is healthy and perfectly safe, with no side effects whilst being naturally available in red meats.

Thanks for reading,