Lifestyle Habits of A Champion

Written by: Cameron Branch

Introduction

To support the health and well-being of athletes, encouraging a balanced lifestyle that is rooted in sleep, hydration, nutrition is key. A balanced lifestyle also serves as a foundation to support an athlete’s full athletic potential, not only in the short term but also long term. The goal of this article is to introduce coaches, parents and athletes to a sustainable way of thinking about athlete preparation, starting with the individual as a whole person, not just an athlete.

Sleep

 Sleep has been proven to be an optimal tool in cultivating health and performance through mechanisms that promote adequate recovery^1,2. Despite the numerous benefits, it is often undervalued. Research has shown that many athletes struggle to obtain an adequate amount of sleep, and as a result sacrifice quality rest and recovery^3,4,5,6.

How Much Sleep

It is recommended for athletes to strive for 7-9 hours of sleep per night, however, this will vary between individuals. Given athletes have higher training demands, some may require 10 hours of sleep per night^1,2. There has been research done examining the effect of sleep extension on athletic performance (i.e., 9-10 hours). For example, a study conducted on the Stanford University men’s varsity basketball team found that sleep extension (10-hours per night for 5-7 weeks), lead to faster sprint times, accuracy, improve alertness and mood⁷.

I Can’t Sleep Before A Game

While the sustainable strategy is to ensure that you are prioritizing sleep as part of your daily lifestyle habits and training program, some athletes may be challenged with pre-game excitement. Banking sleep referred to as getting more sleep prior to a competition (up to 1 week in advance), may benefit performance, mood and stress levels².This strategy may be effective if an athlete is challenged with pre-game excitement and has difficulty getting to sleep before the competition.

How to Improve Sleep

There are many ways our sleep may be influenced; Work and/or school commitments, nutrition, friends, social media are just a few examples². Becoming aware of your own personal challenges with sleep is a first step to improvement. Consider writing down the things that impact your sleep and consider self-monitoring the quantity and quality of your sleep for one week. All things considered, a sound approach is to sleep for the amount of time that is needed to feel energized, and alert throughout the next day.

Tips for Sleep Improvement^1,2

1) Maintain a regular sleep schedule (going to bed and waking up at the same time).

2) Evaluate the sleep environment. The sleep environment should be cool, dark and quiet.

3) Avoid watching television, eating, or working in bed.

4) Be conscious of fluid intake and large meals before bed.

5) Implement a relaxation routine before bed (i.e., breathing routine).

6) Naps; fitting in a 30-minute nap (not late in the afternoon, as this can affect noghttime sleep patterns) can be valuable tool to reset after an early morning or in support of a late training session. In the case of an early morning or a late training session which can affect sleep, a <30-minute nap between 1:00pm and 4:00pm can be valuable.

Hydration

The human body is approximately 60-70% water; maintaining adequate hydration is a fundamental aspect to optimizing health and performance. Body water content is lost through natural processes including breathing and sweating⁸. Too much water loss can cause dehydration which can affect mental and physical aspects of performance. Signs may include thirst, fatigue, muscle cramps, headaches, lightheadedness. In severe cases, dehydration can increase the risk for heat stroke, a life-threating condition⁸. Athletes must replace fluid losses so that the body can remain in balance.

Practical/Simple Hydration Analysis Methods

A practical, yet simple to determine your hydration status is to monitor the colour of urine.  Use the urine colour scale below to check the current state of hydration^9,10. If the colour is dark, this is may be an indication that you need to drink more fluids. It is important to note that individual fluid needs differ by sweat rate, activity level, environment, gender and age. Just as drinking too little fluid, drinking too much fluid cause overhydration potentially leading to electrolyte imbalances which can negatively impact health and performance⁸.

Tips for Daily Hydration

• Take small, frequently sips of water throughout the day.
• Carry a refillable water.
• Have a hydration plan when traveling.
• Drink continually during training to maintain fluid balance.
• Consider enjoying smoothies, caffeine free herbal teas, soups, stews, milk, unsweetened plate-based beverages, fruit/vegetables (those that have a higher water content; cucumbers, watermelon etc.,) caffeine free herbal teas, as other fluid sources to try!

Nutrition

Nutrition can be defined as; the intake of food/fuel for health, growth, development and daily physical activity. The food we eat contains nutrients which provide the body with energy to help sustain us physiologically. While the science of nutrition is complex, general nutrition principles for healthy eating should be understood first. As an introduction to the foundations of nutrition, we can use The Champion Plate method!

What is The Champion Plate Method?

The Champion Plate Method is grounded in dietary guidelines by Canada’s Food Guide¹¹. The visual resource presented aims to help athletes understand how to build a healthy, balanced meal to support optimal health. The plate is comprised of carbohydrates, protein, fats, fruits/vegetables, along with water as the primary fluid source. When building a meal, use the plate to guide your portion sizes ensuring you are getting all 5 components!

The Champion Plate Explained¹¹

1) Carbs (Carbohydrates): Provides the body with energy/fuel. Quality and quantity of carbohydrates should be considered.

Example Sources: pasta, rice, quinoa, potatoes, cereals, breads, legumes, vegetables, fruits.

2) Protein: Supports the rebuilding and repairing of muscles after exercise. Quality, quantity and timing of protein intake should be considered.

Example Sources: chicken, turkey, fish, eggs, dairy (milk, yogurt, cheese), soy (tofu), lean red meat, legumes.

3) Fat: Supports overall health, provides essential cell membrane properties, an energy source at low and moderate intensities, and aids in the absorption of fat-soluble vitamins. Quality and quantity should be considered.

Example Sources: avocado, olive oil, nuts and nut butter, seeds, cheese, salmon, sardines.

4) Fruits and Vegetables: Provides vitamins, minerals and fiber.

Example Sources: fresh fruit, dried fruit, raw/cooked vegetables.

5) Water: Supports overall health and keeps your body well hydrated.

The information provided (graphics, texts) in this article are for informational and educational purposes. Before making any dietary changes consult with your doctor or Registered Dietitian.

References

[1] Bird, S. P. (2013). Sleep, recovery, and athletic performance: a brief review and recommendations. Strength & Conditioning Journal, 35(5), 43-47.

[2] Walsh, N. P., Halson, S. L., Sargent, C., Roach, G. D., Nédélec, M., Gupta, L., … & Samuels, C. H. (2021). Sleep and the athlete: narrative review and 2021 expert consensus recommendations. British journal of sports medicine, 55(7), 356-368.

[3] Gupta, L., Morgan, K., & Gilchrist, S. (2017). Does elite sport degrade sleep quality? A systematic review. Sports Medicine, 47, 1317-1333.

[4] Swinbourne, R., Gill, N., Vaile, J., & Smart, D. (2016). Prevalence of poor sleep quality, sleepiness and obstructive sleep apnoea risk factors in athletes. European journal of sport science, 16(7), 850-858.

[5] Roberts, S. S. H., Teo, W. P., & Warmington, S. A. (2019). Effects of training and competition on the sleep of elite athletes: a systematic review and meta-analysis. British journal of sports medicine, 53(8), 513-522.

[6] Leeder, J., Glaister, M., Pizzoferro, K., Dawson, J., & Pedlar, C. (2012). Sleep duration and quality in elite athletes measured using wristwatch actigraphy. Journal of sports sciences, 30(6), 541-545.

[7] Mah, C.D., K.E. Mah, E.J. Kezirian, and W.C. Dement (2011). The effects of sleep extension on the athletic performance of collegiate basketball players. Sleep. 34:943-950.

[8] Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501-528.

[9] Armstrong, L. E., Maresh, C. M., Castellani, J. W., Bergeron, M. F., Kenefick, R. W., LaGasse, K. E., & Riebe, D. (1994). Urinary indices of hydration status. International Journal of Sport Nutrition and Exercise Metabolism, 4(3), 265-279.

[10] Cheuvront, S. N., & Sawka, M. N. (2006). Hydration assessment of athletes. Chinese Journal of Sports Medicine, 25(2), 238

[11] Health Canada (2019, January 22). Canada’s Food Guide. Government of Canada. Retrieved February 11, 2023, from https://food-guide.canada.ca/en/guidelines/