8 Things to Reduce or Remove from Your Life to Become a Better Athlete

By Kate Harveston

Do you want to supercharge your athletic prowess? If so, it’s important to know about the negative habits that can hold you back. For example, most people know smoking cigarettes doesn’t pair well with playing soccer, but what about baseball players who chew tobacco? And what about the negative mental attitudes that can decimate training goals?

To up your game, follow these eight tips for eliminating common problems that may hinder your progress. What are you waiting for?

1. Processed and Red Meats

Think you have to chow down on a steak in order to recover from a tough weight workout? Think again. By doing so on a regular basis, you could significantly increase your heart disease risk.

Researchers performed a study on the diets of 96,000 people spanning a 5-year period. They found regular consumption of a combination of processed and red meats increased the risk of dying from cardiovascular disease. Additionally, consumption of red meat increases inflammation, so athletes suffering from chronic conditions like rheumatoid arthritis can suffer flares impeding their training by downing too many burgers. Strive to consume no more than one or two servings of such meats weekly, if you choose to indulge at all.

2. Refined Carbohydrates

If you’ve played sports for a while, no doubt you’re familiar with various popular diets, many of which require restricting, even eliminating most carbs. But unless you’re suffering from insulin resistance, making weight loss hard, some carbohydrates fuel your training.

Do strive to eliminate refined carbohydrates where the flour is bleached, then nutrients added back in. Such processed carbs cause a sharp spike in blood sugar, giving you a temporary rush — followed by a devastating crash. Instead, strive to eat whole grains like barley and oats, and ancient grains such as quinoa and amaranth. These keep your blood sugar stable while still providing accessible energy for your hard-working muscles.

3. Too Much of the Sauce

Enjoying an occasional glass of wine won’t hinder your athletic progress. But research indicate athletes still often drink to excess, especially in college.

Binge drinking can lead to career-ending health woes and injuries. Did you know that drinking to excess increases the risks of developing several forms of cancer? Additionally, it’s impossible to perform at your peak when you’re hungover! In fact, one study observed a group of male endurance-trained cyclists and found that even a small amount of alcohol reduced endurance.

4. Tobacco Products

Most athletes naturally shun cigarettes and their smoke. It’s hard to dash up and down a basketball court when you’re winded. But many still use products like chewing tobacco, which also pose health risks.

Use of any tobacco product increases risks of developing certain cancers like oral cancer. it increases heart disease risk and can cause tooth decay and peridontal disease — the latter can allow bacteria to enter your bloodstream, causing sepsis. For optimal performance, stick to chewing gum if you must have something in your mouth.

5. Training Too Hard

When you work out, you create microscopic tears in muscle fibers. These heal, becoming stronger — but in order to do this, they need time to rest. Over-training can lead to overuse injuries, poor form in the gym and decreased performance.

Give yourself at least one rest day weekly, and alternate working separate body parts. For example, follow leg day with a rest day or an upper-body workout to allow opposing muscle groups time to heal. Love cardio? Enjoy a combination of classes, running, biking, even swimming.

6. The Weight of Others’ Expectations

Do you thrive on competing against others — or with yourself? Did you know when you compare yourself to others, you subconsciously agree with their value system, doing something important for them, and not you. That’s a heavy burden to shoulder.

Instead, forget the weight of other peoples’ expectations. You don’t need to make a certain weight class to have value or perform beautifully on the mat. You don’t have to have the biggest guns in the weight room — take pride in your own progress when you get out the measuring tape!

7. Insomnia

Lack of sleep negatively impacts mental and physical performance. If you’re having trouble getting enough Zzz’s at night, examine your sleep hygiene first. Do you go to bed and wake up at the same time daily? Or do you tend to stay up all night Saturday?

Scan your bedroom. If you’re an urban dweller and noise and flashing neon keeps you awake, install a set of blackout curtains to cut light and noise. Keep electronics out of the bedroom, as blue lights from screens keep you awake. Finally, if nothing works, consult with your physician — they can pinpoint an underlying disorder like sleep apnea, which is rarer among athletes, but still possible.

8. Negativity

Want to perform like the estimable LeBron James? Eliminate negativity in your life by taking up a regular practice of meditation! Many athletes report their mental outlook influences their performance more than their physical prowess, and meditation enables you to harness the positive energy of the universe to manifest your goals.

Leveling Up Your Athletic Game

No matter what your age, you can improve your athletic performance by eliminating or reducing those things which hinder it. To accelerate your own training, follow these tips and get ready to blow some minds on the court or field!

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