The Top Five Simple Strategies to Triple Your Productivity In the Gym & Out
Getting a great night’s sleep is more effective than carbs, creatine, or even caffeine for enhancing your athletic performance and brain function. For example, when the Stanford University men’s basketball team underwent a “sleep extension” in which they got 10 hours of rest a night, the player’s free-throw and 3-point field goal percentage both increased by a staggering 9 percent.
2: Eat a high-protein, grain-free meal for your first one of the day.
A high-protein, low-carb, grain-free meal is the best way to maximize energy for the day.
3: Use caffeine wisely.
We’ve all felt it: That hypermotivation to burn through a track workout, or crush a deadlift PR when we’ve got a nice dose of caffeine in our bloodstream. Or that incredible focus and productivity that makes work a wonderful flow experience.
4: Work out at a time that syncs with your circadian rhythm.
Physical performance peaks between 3 and 6 p.m. when body temperature is elevated and strength is nearly 6 percent higher than in the early morning.
Joints and muscles are 20 percent more flexible in the evening, and protein synthesis tops out around 5 p.m. This makes late afternoon the best time for training for maximal gains and faster recovery.
Researchers think intense exercise increases cognition because it raises the adrenaline hormones that stimulate the brain, while also boosting function of neurotransmitters like dopamine.
5: Include carbs in your evening meal.
Eating whole carbs at night can help you sleep better, setting you up for another productive day. For example, one study found that people who ate higher carb diets were able to go to sleep more quickly, whereas people who ate higher protein diets woke up fewer times during the night.
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