{"id":8042,"date":"2021-11-30T08:59:45","date_gmt":"2021-11-30T08:59:45","guid":{"rendered":"https:\/\/algicel.pt\/?p=8042"},"modified":"2025-09-13T00:12:29","modified_gmt":"2025-09-13T00:12:29","slug":"five-tips-to-improve-physical-performance","status":"publish","type":"post","link":"https:\/\/algicel.pt\/en\/five-tips-to-improve-physical-performance\/","title":{"rendered":"Five tips to improve physical performance"},"content":{"rendered":"

In the 21st century, healthy living is a trend. Every day we are more concerned with our physical performance. Achieving this goal requires a set of attitudes and behaviours, such as exercise. By exercising our bodies, we can avoid obesity, sedentary lifestyles and other diseases.<\/p>\n\n\n\n

However, in order to achieve maximum performance, we need to take care of our physical condition so that we can get the body we want so much.<\/p>\n\n\n\n

For this reason, it's important to maintain certain behaviours, such as eating a balanced diet, staying well hydrated and taking care of your sleep. In addition, taking supplements such as astaxanthin<\/a> can bring enormous health benefits.<\/p>\n\n\n\n

In order to get the best results, we've put together 5 tips that will help you increase your strength and endurance, shorten your recovery time and reduce muscle pain after exercise.<\/p>\n\n\n\n

1.<\/strong> Balanced nutrition<\/strong><\/h5>\n\n\n\n

In order for the body to have enough energy to carry out physical activities, it's essential to maintain a balanced diet. balanced diet<\/a>. Before training, it is recommended to eat lighter foods with a high percentage of energy, such as eggs, oats and bananas.<\/p>\n\n\n\n

On the other hand, eating carbohydrates with a high glycaemic index and proteins, such as white cheese and turkey breast, is recommended after training. With these precautions, it will be easier to maintain good health and have a better quality of life.<\/p>\n\n\n\n

2.<\/strong> Use of astaxanthin<\/strong><\/h5>\n\n\n\n

As well as being a powerful antioxidant, astaxanthin is known for its important anti-inflammatory properties. Every athlete is aware that muscle and joint pain or inflammation can slow down the pace of training.<\/p>\n\n\n\n

By consuming astaxanthin on a daily basis, the body experiences an improvement in recovery, as well as an increase in endurance and physical strength. Another advantage of this active ingredient is that it prevents muscle atrophy and reduces lactic acid (which is produced in greater quantities during intensive training and causes an unpleasant burning sensation in the muscles).<\/p>\n\n\n\n

3.<\/strong> Sleep well<\/strong><\/strong><\/h5>\n\n\n\n

The quality of your sleep can influence your training performance, so it's essential to respect the hours of sleep your body needs. It's also important to sleep between 6 and 8 hours and to check the quality of your mattress and pillow to avoid the dreaded back and neck pain when you get up. After all, any pain or discomfort will have a negative impact on your performance.<\/p>\n\n\n\n

4.<\/strong> Moisturising<\/strong><\/strong><\/strong><\/h5>\n\n\n\n

Hydration ensures that the body functions properly and helps prevent diseases such as kidney stones. And when it comes to physical activity, water intake becomes even more important for training performance and for the recovery of the body, which loses a lot of fluid during any physical activity.<\/p>\n\n\n\n

Hydration can therefore be the key to better performance. The ideal would be to consume 2 litres a day, but the amount can vary between individuals, depending on the type and frequency of exercise.<\/p>\n\n\n\n

5.<\/strong> Exercise progressively<\/strong><\/strong><\/strong><\/strong><\/h5>\n\n\n\n

It is often thought that physical performance improves by doing a lot of exercise at once, but the effect will be the opposite.<\/p>\n\n\n\n

The ideal is to start training gently and increase the intensity over time, getting your body used to facing greater challenges and more complex activities. As a result, the results will be more satisfactory.<\/p>\n\n\n\n

Don't forget to respect your own body's limits in order to achieve good results.<\/p>","protected":false},"excerpt":{"rendered":"

In the 21st century, healthy living is a trend. Every day we are more concerned with our physical performance. Achieving this goal requires a set of attitudes and behaviours, such as exercise. By exercising our bodies, we can avoid obesity, sedentary lifestyles and other diseases. However, in order to get the most [...]<\/p>","protected":false},"author":3,"featured_media":8043,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46,58,59],"tags":[34,56,57],"class_list":["post-8042","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-astaxantina","category-desempenho-fisico","category-saude-e-bem-estar","tag-astaxantina","tag-desempenho-fisico","tag-saude-e-bem-estar"],"yoast_head":"\nCinco dicas para melhorar o desempenho f\u00edsico - Algicel<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/algicel.pt\/en\/five-tips-to-improve-physical-performance\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cinco dicas para melhorar o desempenho f\u00edsico - Algicel\" \/>\n<meta property=\"og:description\" content=\"No s\u00e9culo XXI, ter uma vida saud\u00e1vel \u00e9 uma tend\u00eancia. Todos os dias preocupamo-nos mais com o nosso desempenho f\u00edsico. Para alcan\u00e7ar esse objetivo \u00e9 necess\u00e1rio um conjunto de atitudes e comportamentos, como a pr\u00e1tica de exerc\u00edcios. Ao exercitar o corpo, conseguimos evitar a obesidade, o sedentarismo entre outras doen\u00e7as. 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