5 Investments That Will Pay off for Young Athletes
Every decision you make, or don’t make, can lead to an advantage over your competition. The choices are simple but can be extremely difficult to implement. Choose to invest in yourself by following these 5 simple tips.
“Investing is simple, but not easy.” — Warren Buffett
1. Hydrate
Staying hydrated and drinking enough water is the first priority. Consuming half of your body weight in ounces should be the starting point for all athletes. Your body is nearly 65% water and this will ensure that you are able to function optimally. Do not count the amount of fluid you drink during workouts, practice or games, as this is more than likely lost through perspiration. Most athletes know the importance of staying hydrated to avoid cramping, but hydration is critical for every daily function your body carries out. Avoid sugary and caffeinated drinks, as these are unnecessary if you are staying hydrated, eating properly and getting an adequate amount of sleep.
2. Sleep
Sleep may be the most important aspect of the recovery process and is often the most overlooked. Since Thomas Edison invented the lightbulb in 1879, the average American went from sleeping over 9 hours a night to less than 7 hours nightly and more than a third of Americans are chronically sleep deprived. If you are an athlete, these sleep patterns will prevent you from maximizing your training. During sleep your body is able to grow new tissue and repair damaged cells by producing growth hormones that are crucial to help you recover from the previous day’s work. In order to function optimally athlete’s need to aim for at least 8 and preferably 9 hours of sleep at night. As an athlete, your ability to recover and prepare for tomorrow will determine your success whether you are training, practicing, or playing a game. Make sure you are taking advantage of your body’s natural repair system by getting enough sleep during the week so you can perform when it matters. Get into a consistent nightly routine and make sure you are getting enough sleep every night.
3. Eat Clean
As a young athlete, one of the easiest things you can do to gain a leg up on your competition is to clean up your diet. What you put into your body is going to determine how well you are able to recover (GROW!) and gain the most benefit from your hard work. Avoid the fast food trap and focus on putting quality nutrients into your body. Making the decision to eat healthy and give your body the nutrients it needs to recover and grow is entirely up to you. You alone have control of what you allow into your body. Review our PRODUCE presentation and make a habit of making great choices.
4. Mobilize
Spend a few minutes a day working on your mobility. Everyone has different issues depending on past injuries and circumstances. Taking 5–10 minutes out of your day to address any deficiencies will make a huge difference. Use a foam roller or old PVC pipe to roll your entire body. Start with your calves and move upwards until you have covered your upper back, flip over and repeat on the front of your body. This alone will not make significant changes but will allow you to scan your body for tender spots (trigger points) that can be loosened up with a more targeted implement, such as a softball or lacrosse ball. Once you find a tight spot (this will be uncomfortable), pin it down and take five long, slow deep breaths and try to let yourself relax. This will allow the knot to release and works similar to a deep tissue massage but much more efficient on your wallet. Once you have loosened the tissue, spend a few minutes stretching each spot to help maintain any changes that have been made.
5. Plan
Planning is another topic that we have previously addressed. Adequate planning will absolutely separate you from your peers. Begin with the end goal in mind and work backwards to your current state. Knowing where you want to go allows you to plan the steps needed to reach your end destination. Most young athletes go through their athletic careers without a process in place. Plan your day/week/month/year and you will ultimately determine your path.
High school and youth sports are becoming more complex and demanding every year. Follow these 5 simple tips to stay ahead of the competition and make an investment in your future.
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