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The Greatest (and legal) Performance Enhancer EverEnhancing sports performance -
Functional testing for athletes can help providers uncover the root causes of negative symptoms like fatigue and offer a way to better tailor nutrition and lifestyle recommendations for optimizing health and athletic outcomes.
The following are some diagnostic tools to use in sports performance:. The Comprehensive Metabolic Panel from Access Med Labs assesses an athlete's metabolism, kidney and liver function, electrolytes, blood sugar, and blood protein levels.
This commonly run test can provide early warning signs of overtraining or poor recovery. Identifying nutrient deficiencies allows the provider to further tailor meal plans and supplement recommendations.
Poor gut health can result in nutrient malabsorption, increased levels of inflammation, leaky gut, and immune system dysfunction. In addition, if an athlete lacks adequate digestive secretions, it will be difficult to adequately absorb and utilize nutrients. The GI-MAP by Diagnostic Solutions uses qPCR technology to evaluate for the presence of pathogens, digestive function, microbial imbalances, inflammation, and immune system function.
The Hormones Comprehensive Profile by Mosaic Diagnostics provides an assessment of sex and adrenal hormones , both of which can be impacted by undereating, overtraining, and inadequate recovery.
Likewise, the Comprehensive Thyroid Assessment by Genova Diagnostics analyzes thyroid hormone metabolism to help determine if poor thyroid function could be limiting exercise capacity and endurance. Nutrition is arguably one of the most impactful strategies for enhancing athletic performance; after all, nutrients allow your body to create adenosine triphosphate ATP to do the work.
Dietary strategies for performance encompass the overall dietary pattern, pre- and post-workout feedings, and hydration. In addition, functional medicine providers should consider the high risk of disordered eating, especially among female athletes.
In general, nutrition for athletes should include a whole-food, anti-inflammatory diet that includes adequate amounts of carbohydrates, fats, proteins, and micronutrients and ensures adequate hydration. Carbohydrates function as a main energy source and help to maintain blood glucose levels and maximize glycogen stores during and after exercise.
Lack of adequate carbohydrates can lead to issues with endurance, fatigue, and muscle strength, as well as hormone creation and use.
Athletes may want to consume the following:. Adequate protein intake is imperative for any type of athlete. Protein is critical for building and maintaining muscle mass, repair and recovery, and body composition. Athletes should aim for 1.
On training or competition days, consume the following:. Healthy fats are an energy source; they allow for the absorption of various vitamins, and they assist in cell signaling and transport, as well as nerve function.
Lower intakes of fat may increase the risk of vitamin and essential fatty acid deficiency. Depending on tolerance, some athletes may want to limit fat immediately before training or during a competition to avoid gastrointestinal side effects. While carbs, protein, and fat get most of the attention, micronutrients vitamins and minerals are just as crucial when it comes to athletic performance.
Athletes should be urged to consume a wide variety of plant and animal foods to provide sufficient micronutrient intake. Both dehydration and overhydration can negatively impact athletic performance.
Hydration needs vary based on the individual due to weight, sweat rate, sodium content of sweat, exercise intensity, and temperature. In general, athletes should consume — mL of water per hour during training or competition with 1. The addition of 1. Many athletes, especially females, are at risk of under-consuming nutrients or have disordered eating practices, which can impact performance and raise the risk of injury.
Disordered eating is especially problematic in sports that are dependent on weight or personal appearance, like wrestling, bodybuilding, and long-distance running. Disordered eating may be difficult to spot, but screening tools like the Eating Attitudes Test EAT can be helpful.
If providers suspect disordered eating, athletes should be encouraged to seek treatment. Dietary supplements for athletic performance may offer a competitive edge and run the gambit from protein powders to caffeine. While personalized supplementation in sports is essential, a few safe evidence-backed supplements include:.
Creatine is an amino acid made by the body but also obtained from animal foods like beef and fish. Countless research trials have found creatine to be a safe, effective way to promote muscle mass and strength, improve athletic performance and body composition, preserve skeletal muscle during calorie restriction, support injury recovery, improve post-workout recovery , and improve immune system function.
Strenuous exercise can increase the risk of viral infections due to transient immunosuppression. Athletic performance can be limited by VO2 max, ventilator thresholds, and energy efficiency.
Beetroot juice may improve cardiorespiratory performance, power output, and time to exhaustion in endurance athletes. The optimal dose appears to be at least mL of beetroot juice 90 minutes prior to a competition or training. While physical injuries are an accepted consequence of the rigorous training that accompanies being a high-level athlete, mental health in athletic performance has historically taken a back seat.
Athletes often struggle with the symptoms of anxiety and depression, may be negatively affected by overthinking, and have a tendency toward perfectionism , all of which impact performance and quality of life.
A mindfulness practice may help to reduce anxiety, promote relaxation, improve motor control, reduce the tendency to overthink, and help athletes attain the flow state focused attention to the activity at hand.
Mindfulness meditation can improve immune system function and sleep, lower inflammatory markers, support overall well-being, reduce injury risk, improve injury recovery, and enhance athletic performance.
Athletes may benefit from a daily mindfulness practice like mindfulness meditation, yoga , or deep breathing. Imagery for athletes can include mentally rehearsing their skill or imagining themselves in a relaxing setting like nature. Imagery may reduce muscle fatigue, improve strength, and enhance recovery after an injury.
And, guided imagery is an effective tool for combating the symptoms of anxiety and depression in athletes. Rest and performance enhancement go hand-in-hand. Many athletes deal with stressors and training that can interrupt their sleep, and they tend to report poor sleep as the number one cause of their fatigue and tiredness.
Restorative sleep creates the foundation athletes need to not only perform at a high level but to also recover sufficiently, which helps to prevent injury, maintain proper immune system function, and reach training goals.
Restful sleep helps to promote balance between stress, fatigue, and recovery, so it should be a priority for athletes. It may seem obvious, but creating a routine sleep schedule is the first place to start when it comes to rest and recovery. Athletes should try to go to bed at the same times each night and wake up at the same times each day.
Many athletes will do well with 7—9 hours of sleep but may need up to 12 hours depending on their training regimen. One study found athletes who slept up to 10 hours per night for 5—7 weeks had improved basketball performance, specifically faster sprinting and better shot accuracy, along with better mood, less fatigue, and more alertness.
Along with a healthy sleep schedule, additional recovery strategies for athletes include:. Performing as a high-level athlete requires optimal function in all physiological processes. Athletic performance is often limited by poor sleep, an inflammatory diet or disordered eating, unmanaged stress, and poor gut health.
Functional medicine offers a holistic approach to athletic performance by considering the imbalances, genetics, nutrition, and lifestyle factors that could be hindering performance in a specific athlete.
By tailoring a plan that includes an anti-inflammatory diet, dietary supplements, stress management, and sleep, functional medicine providers can help to optimize athletic performance, mental well-being, and the ability to recover more completely.
Preston, J. Rupa Health Magazine. The Benefits of Exercise for Women's Health rupahealth. Anderson, Scott A. MS; Haraldsdottir, Kristin PhD; Watson, Drew MD, MS.
Mindfulness in Athletes. Current Sports Medicine Reports 20 12 : p , December DOI: Bird, Stephen P. Sleep, Recovery, and Athletic Performance: A Brief Review and Recommendations.
Strength and Conditioning Journal 35 5 : p , October Weinberg, J. The Science of Sleep: Functional Medicine for Restorative Sleep.
The Science of Sleep: Functional Medicine for Restorative Sleep rupahealth. I roomed with his luggage. Oh, how sports training has evolved! To keep body and soul in peak condition, elite athletes employ personal trainers, chefs, sports psychologists, and other specialists. At stadiums and arenas, teams similarly support their players with the best that sports training offers.
Hi-tech devices let athletes monitor body fat, heart rate, and fatigue up to the minute. The takeaway? Work hard and play hard. Do not underestimate the importance of checking your visual skills for any deficits which may be keeping you from succeeding on the court, rink or track.
Cameron McCrodan or Dr. Scott Irvine will evaluate yours. If needed, Dr. Scott Irvine will tailor a treatment program to improve your visual skills, whether it's to help keep your eyes focused on the ball, improve tracking and depth perception to successfully complete a pass or to improve peripheral vision awareness, strong eye-tracking, and visual concentration skills.
Opto-mization NeuroVisual Performance is a sports vision training optometric practice that offers evidence-based sports vision training to enhance an athlete's vision abilities to take their game to the next level.
May doi : PMC PMID Primary Care. Amphetamines and caffeine are stimulants that increase alertness, improve focus, decrease reaction time, and delay fatigue, allowing for an increased intensity and duration of training Current Neuropharmacology.
The first aim of this paper was to review current trends in the misuse of smart drugs also known as Nootropics presently available on the market focusing in detail on methylphenidate, trying to evaluate the potential risk in healthy individuals, especially teenagers and young adults.
Better Fighting Through Chemistry? The Role of FDA Regulation in Crafting the Warrior of the Future. Food and Drug Law: Final Paper. Retrieved 4 March British Journal of Pharmacology.
ISSN Retrieved 12 April Substance Abuse and Rehabilitation. Regulatory Toxicology and Pharmacology. Clinics in Sports Medicine. In , Chandler and Blair 47 showed significant increases in knee extension strength, acceleration, anaerobic capacity, time to exhaustion during exercise, pre-exercise and maximum heart rates, and time to exhaustion during maximal oxygen consumption VO2 max testing after administration of 15 mg of dextroamphetamine versus placebo.
Most of the information to answer this question has been obtained in the past decade through studies of fatigue rather than an attempt to systematically investigate the effect of ADHD drugs on exercise. In , Roelands and colleagues 53 studied the effect of reboxetine, a pure NE reuptake inhibitor, similar to atomoxetine, in 9 healthy, well-trained cyclists.
They too exercised in both temperate and warm environments. They showed decreased power output and exercise performance at both 18 and 30 degrees centigrade. Their conclusion was that DA reuptake inhibition was the cause of the increased exercise performance seen with drugs that affect both DA and NE MPH, amphetamine, and bupropion.
Frontiers in Integrative Neuroscience. Manipulations of dopaminergic signaling profoundly influence interval timing, leading to the hypothesis that dopamine influences internal pacemaker, or "clock," activity. For instance, amphetamine, which increases concentrations of dopamine at the synaptic cleft advances the start of responding during interval timing, whereas antagonists of D2 type dopamine receptors typically slow timing; Depletion of dopamine in healthy volunteers impairs timing, while amphetamine releases synaptic dopamine and speeds up timing.
Sports Medicine. S2CID Frontiers in Physiology. Aside from accounting for the reduced performance of mentally fatigued participants, this model rationalizes the reduced RPE and hence improved cycling time trial performance of athletes using a glucose mouthwash Chambers et al.
Dopamine stimulating drugs are known to enhance aspects of exercise performance Roelands et al. Sports Medicine Auckland, N. ISSN X. World Anti-Doping Agency. In recent decennia however, it became clear that the central nervous system plays an important role in the onset of fatigue during prolonged exercise Klass et al.
This indicates that subjects did not feel they were producing more power and consequently more heat. The authors concluded that the "safety switch" or the mechanisms existing in the body to prevent harmful effects are overridden by the drug administration Roelands et al.
Taken together, these data indicate strong ergogenic effects of an increased DA concentration in the brain, without any change in the perception of effort. The combined effects of DA and NA on performance in the heat were studied by our research group on a number of occasions.
Coinciding with this ergogenic effect, the authors observed core temperatures that were much higher compared with the placebo situation. Interestingly, this occurred without any change in the subjective feelings of thermal sensation or perceived exertion.
Similar to the methylphenidate study Roelands et al. Sports Health. February Molecular and Cellular Biochemistry. December International Journal of Sports Physiology and Performance. British Journal of Sports Medicine.
Molecular Pathology. October April Endocrine Reviews. Current Drug Targets.
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