Being the best athlete you can be isn’t just about training harder. It’s about training smarter and adopting a well-rounded routine supporting your body and mind. Every aspect of an athlete’s day is critical to success, from structured workouts and recovery to nutrition and sleep quality.
Consistency, discipline and balance are key to reaching new levels of strength, endurance and mental focus. If you’re looking for a breakdown of the essential components of the ideal routine for an athlete to perform their best and maintain long-term health, here it is.
Get Some Rest
Rest is essential to any routine, but it is even more vital for athletes to get proper rest to ensure they are always healthy. Not getting enough rest can lead to issues like illness and fatigue, affecting performance.
Getting at least eight hours of sleep every night is essential for an athlete. This means practicing good sleep hygiene and ensuring you will be ready to take on the day after the morning alarm goes off.
Athletes should practice good sleep hygiene by sleeping on a set schedule each night. Go to bed every night at the same time and wake up at the same time each day. Doing this develops a routine and makes it easier for the body to understand when to start winding down for sleep.
If you’re struggling to sleep for any reason, get up and do a tedious activity until you feel sleepy again. Once you’ve reached the sleepy stage, return to bed and try again. Avoid doing anything stimulating, like watching TV or scrolling social media.
Start the Day With Breakfast
Breakfast is widely regarded as the most important meal of the day, and this is particularly true for athletes. An athlete’s breakfast fuels their body for the training day ahead.
A good breakfast for athletes typically comprises a mixture of carbs, protein, vegetables and supplements. Eggs are a staple due to their high protein content. Pair that with turkey bacon and wholewheat toast topped with nut butter, and you have the perfect athlete’s breakfast.
Of course, meals are customizable to your tastes, so take some time to find a menu that works for you. This way, you can stick to the meal plan for longer and ensure that you’re consistently fueling your body.
Integrate Both Mental and Physical Training
An athlete’s morning routine will have many facets, from stimulating the minds to training the body. Many athletes take time to meditate or practice some form of mindfulness, like journaling. This helps you get in touch with your body so you can increase endurance.
After that, start practicing your preferred form of movement. All athletes, from long-distance runners to bodybuilders, usually train more than once daily. The morning training session is essential since it’s when you likely have the most energy.
The morning training routine is a full-body workout session in which the athlete trains for fitness and strength, no matter the chosen sport. An excellent way to work out the entire body is by integrating kettlebell workouts into your standard routine.
Break for Lunch
After you’ve had your morning training session, it will be time for lunch. Like breakfast and all other meals athletes consume, the prime purpose is fueling the body for upcoming training and recovery of those muscles.
Lunch will comprise the same basic structure as breakfast, and it is once again customizable. Customize your meals to the type of training you do and your taste so you can fuel your muscles in the exact way they need.
Turkey is generally an excellent meat for athletes to eat for lunch, along with fish and other Omega-3-rich foods. Likewise, foods that are high in magnesium like nuts, kiwi and chamomile tea can promote muscle relaxation and reduce stress. Your main meal should be protein, but your side can be anything from fruit to nut butter.
Get Some (More) Rest
Believe it or not, many athletes take a nap after lunch. However, this nap is not a simple break from the day. It serves a specific purpose in an athlete’s routine. These post-lunch naps improve alertness and can help you catch up on any sleep you may have lost during the night.
A post-lunch nap is also great for muscle recovery, as lunch starts digesting while you sleep. However, not every person has the luxury of being able to take a post-lunch break. If you’re trying to have an athlete’s schedule and cannot take a nap, try going to bed earlier each night.
If you’re not able to go to sleep any earlier, that’s OK too. Your body will still function correctly, and you will see results with consistent practice. Don’t be too hard on yourself about following the exact routine that your favorite athlete does.
Incorporate an Afternoon Workout
Once you’ve taken your nap, begin your afternoon-to-evening routine, which usually consists of one more workout. Schedule your second workout several hours after lunch so you’re more energized. Although this workout session is usually the time to work on your craft, there are many different workouts you can practice for this purpose.
Have a Balanced Dinner
An athlete’s dinner will be eaten shortly after the second workout of the day to replace nutrients and electrolytes. Dinner comprises a main meal and a side meal. Again, the main meal should be balanced with proteins, carbs, vegetables and healthy fats.
If you go out with friends, choose items from the menu that fit your meal plan. Avoid alcohol or caffeine, as it could jeopardize your performance and impact your sleep quality.
Wind Down Before Bed
After the second workout and dinner, it’s time to wind down to signal to your body that it is time to rest. This routine might consist of a sauna session to release sore muscles, stretching to improve flexibility or taking a bath filled with Epsom salts to mitigate muscle cramps.
The evening routine is a way to release the day and get ready for rest once again. Many athletes take this time to practice mindfulness through meditation or yoga.
The Finish Line
While athletes have strict and rigorous routines that allow them to ensure their bodies are in optimal condition for their chosen sport, these routines are often unrealistic for the average Joe. If you’re looking to follow an athlete’s routine, try instead to create your own routine based on someone else’s. Customize it as much as possible so that it fits your lifestyle and helps you feel happier, energized and more motivated.
