The pursuit of athletic performance is common among athletes. However, some forget that there must be a balance between health and high performance . After all, the wear and tear on the body and mind caused by excessive training throughout this process may not be so positive.

Therefore, having an intense training routine and, of course, a lot of dedication is sometimes not enough to achieve the desired results. It is important to take into account that other points are essential in this process. In addition to focusing on physical preparation, it is necessary to pay attention to mental health care and an adequate diet .

Although high physical performance brings benefits, pushing yourself to the limit during training can also be harmful , so if you want to find out how to achieve a level of excellence in sports without harming your health , stay here and follow this content!

What is sports performance?

Sports performance is characterized by the pursuit of a healthier lifestyle with a better quality of life . Furthermore, this term is related to physical capacity and/or even the fact of the body’s regeneration in the face of injuries or excessive effort.

Often, to maintain this habit correctly, it is necessary to make adjustments to your routine that go beyond training, with the first step being to define goals that will help you achieve good sports performance .

Therefore, having a balanced and consistent exercise routine can help with athletic development. In addition, a balanced diet is another important factor in achieving the desired development.

Although it is no secret that sport brings many benefits to the body and mind, by achieving good sports performance, you can improve your health in several aspects, such as:

• Increased physical fitness.
• Improved concentration.
• Stress reduction.
• Between others.

Finally, anyone who thinks that amateur athletes cannot benefit from sports performance is mistaken. After all, with the proper guidance from a professional , it is possible to achieve better results!

What is the relationship between health and high performance?

As previously stated, anyone can have good athletic development. However, to achieve high performance, the athlete needs to work on their goals in detail.

To achieve this, it is necessary to have consistent training and professional supervision (nutritionist, endocrinologist, physiotherapist, among others) so that physical skills are developed. At the same time, the application of individual strategies is essential, after all, this is the only way to achieve advanced performance.

However, reaching a level of excellence requires attention . This is because, when seeking high performance, athletes forget the relationship between health and high performance, harming performance due to a lack of attention to training intensity.

Consequences of high performance

Like everything in life, excess can bring problems, right? And in sports it’s no different!

Several issues can affect an athlete’s results, whether due to emotional and/or physical exhaustion. As a result, the main signs that appear in people who go beyond the search for high performance are usually frequent pain, injuries and/or even mood swings .

So, to avoid these and other complications, listen to your body and rest , after all, the body needs time to recover. Prevention is always the best medicine !

How does high performance influence mental health?

High performance is related to physical conditioning and increased performance of an athlete. However, people who dedicate themselves to high-intensity sports may reach their limits (physical, mental and emotional) at some point.

Mental health is one of the main foundations for a good life in sports, as it is through it that well-being is achieved. However, it is common for athletes to neglect their quality of life, generating stress and anxiety in their routine.

Classic symptoms of overtraining can occur in athletes who focus on high performance. They are:

• Physical and mental fatigue.
• Discouragement.
• Sudden mood swings.
• Reduced interest in everyday pleasures.
• Between others.

Furthermore, talking to your trainer is a great strategy to adapt your training plan so that you don’t wear yourself out even more. Finally, recognizing that your body is at its limit can be significant , as this can help you avoid both physical and mental exhaustion.

Despite this, high performance can bring positive aspects to mental health. Check out some of them below:

1. Improves concentration

When an athlete is committed to achieving high sports performance, techniques and tactics are worked on in detail to meet the proposed challenges. This way, it is possible to obtain an improvement in concentration (and performance) during training.

2. Increases hormone release

Hormones such as endorphins and serotonin are released into the bloodstream with frequent training. Therefore, with high performance it is possible to improve disposition, help regulate sleep and relax the body .

3. Improves balance

In addition to physical balance being benefited through high performance , the mind is also favored , as the athlete recognizes their goals and knows which techniques are necessary to fulfill their purposes.

Health and high performance: is it possible to combine both?

Health and high performance are two important issues in the lives of athletes. Through this relationship, physical, cognitive and emotional skills are worked on , ensuring that personal goals and objectives are achieved.

However, to get good results from this combination, it is recommended to respect your limits, have adequate planning, and not give up on sports advice and specialized medical monitoring.

Releasing energy to the body

You must be thinking, how is it possible to have energy for the day with this diet?

It’s simple; the body will take this source of energy from dietary fat or from the stored fat in the body . This is the reason why some people experienced extreme weight loss because the stores of energy will be depleted in order to keep the body active.

And, for it to be in an effective and functioning state, the fat must get to the liver; at the liver, where the fat will be broken down into ketone bodies. In other words, you should already have a basic notion why the diet is known as a ketogenic diet! With this diet, your body is in a state of ketogenesis.

Another point of interest is that the ketogenic diet helps with the release of ghrelin, a hormone that is responsible for appetite . In this way, it can be possible to have a great reduction in hunger, as the body adapts to its needs related to food.

Allowed foods in the ketogenic diet

Now that you understand how it works, you are very curious to know which are allowed. In this diet, dairy products, rich in fat and water and meats are allowed. You can find the following on your menu:

1. Oil.
2. Butter.
3. Fruits like avocado and coconut (they are rich in fat).
4. Fruits such as strawberries and apples (they are rich in water).
5. All types of nuts.
6. Fish, poultry and red meat.
7. Water, coffee and tea (no sugar).
8. Vegetables.
9. Yogurt.
10. Cheeses.

In other words, the list of foods is very short to get the desired effects of this diet. Consider your needs, as there is not much variation in the menu.

Foods prohibited on the ketogenic diet

It is also important to pay attention to some foods that should not be on your menu with the ketogenic diet. As mentioned, carbohydrates will be drastically reduced, so no sugar or sweeteners for the next few weeks!

What is prohibited in the diet:

1. Carbohydrates in general.
2. Pasta.
3. Cookies and biscuits.
4. Cakes.
5. Breads.
6. Fruits with banana (it is rich in carbohydrates).
7. Juices
8. Sweets in general.
9. Alcoholic beverages.

In other words, the diet is very restrictive. It requires you to leave out many options that could be part of your daily routine. Moreover, it leaves out macro and micronutrients because some vegetables like corn and tubers such as potatoes are removed.

Can everyone do the ketogenic diet?

As with anything in life, there are some limitations to the keto diet. This type of diet can’t be followed by kids, pregnant women, mothers who are breastfeeding, and the elderly . Even if you have hypertension or diabetes , you should be even more careful, as just a little change in your medication dose may be needed. That is why professional monitoring is necessary.

Other health conditions also require due care, so if you have liver or kidney disease , this option may not be a good option, as it may overload the kidneys or liver. Heart patients also need extra care due to the increased fat levels in their diet, so it should not be done for a long time!

Precautions and care

The ketogenic diet is a restrictive diet, meaning it is not followed for a long period of time. It is recommended to follow it for up to 3 weeks with the proper supervision of a nutritionist . This is extremely necessary because the food menu goes through a series of adaptations, so to avoid nutrient deficiencies and to know if this diet is positive for your situation, don’t forget to consult a qualified professional!

How to get started with the ketogenic diet?

It is necessary to evaluate your daily routine and health conditions in order to adapt your diet and routine as a whole. People who operate equipment, walk in the sun or even drive for a living need to pay more attention, as tiredness , fatigue and bad mood can be some of the effects for those who are starting this diet.

And due to the fact this eating regimen style doesn’t closing extra than 1 month, it’s vital to keep in mind which you want to learn to devour properly, so there’s no point in happening the ketogenic diet and then going again to bad habits for your ordinary. The effects can be lost and the well-known rebound effect may additionally arise .

It is worth remembering that a decrease in carbohydrates in the body can result in a lack of energy, concentration and even nausea, so it should never be done without proper guidance. If you want good results, choose to re-educate your diet in conjunction with regular physical activity!