Not surprisingly, studies have shown that lack of deep, restful sleep, causing fatigue in sports, negatively impacts athletic performance.
At the Mental Toughness Academy we strive to showcase experts to help you and your athlete get the competitive edge. Today we are sharing an article by an expert in fatigue solutions, Captain Douglas Mikulicic. Captian Mikulicic has worked as a line pilot, directed fatigue analysis for Emirates Airlines and today, is the CEO of Advanced Fatigue Solutions.
Enjoy his article on fatigue in sports…
Education and technology have given today’s athletes opportunities to compete in ways that were incalculable to previous generations. Knowledge of nutrition has given athletes the opportunity to build strength to previously unattainable levels.
Technology and finances used in equipment engineering and construction has given us stronger, lighter and far superior sport equipment. Look at the bikes that were used competitively 10 -20 years ago compared with today’s carbon fiber and titanium bikes, or the football helmets previously worn.
Unfortunately, the same cannot be said for fatigue management. Athletes spend vast amounts of resources to be able to compete at an extremely high competitive level, but they continue to do this in a fatigued state. This blocks them from achieving their peak performance and being at a higher risk for injury and severity of injury.
The analogy of the competitive bike rider who is fighting for a competitive advantage comes to mind. The biker who spends endless amounts of time and money to shed ounces from his equipment by replacing as much as can be replaced with lighter, stronger materials or eliminating something, but physically shedding 2 or 3 pounds is overlooked.
There are many ways in which players can receive better rest and reduce fatigue. Athletes have become very knowledgeable in what foods and nutrients will help them achieve the results they need to be competitive. Now those foods need to be rearranged in an order that will aid in fatigue reduction, and not be counterproductive.
I have worked with pro athletes who have done their personal workouts after a long day of team practice, and then had a high protein meal, power bar or shake to replenish and build muscle right before their proposed sleep time. The problem is the workout is too late in the day and has raised the heart rate and brain activity at a time when our body really needs to start relaxing and preparing for sleep.
Protein rich foods produce tyrosine, a brain activating or reviving amino acid. When our bodies sleep, many things are actually happening. The heart rate slows, the core body temperature drops slightly, and the brain sends signals to produce more of the relaxing, sleep producing neurotransmitters melatonin or serotonin.
Many of us have heard of eating tryptophan rich foods to promote sleep; however, it needs to go deeper than just that. Eating a more carb rich food (complex carbs) helps produce insulin. This helps clear the bloodstream of tyrosine amino acids that compete with natural sleep producing amino acids as well as clears the bloodstream of sugars.
Sugar not only raises our heart rate, it also raises our body temperature…both being counterproductive to prevent fatigue. These are exact reasons mothers give babies a warm bath and some milk prior to bed. After the bath, the body temperature obviously drops, signaling the brain to prepare for sleep.
Calcium aids the brain in producing melatonin and is why the milk is good for athletes to drink. For adults, milk mixed with a small amount of complex carbs would be better.
Adults pay attention to this…Alcohol, which initially may help induce sleep, loses its effect to maintain sleep and for multiple reasons is a major cause of poor sleep. Alcohol is high in sugar content, raises the body temperature, is a diuretic and does not aid in producing sleep inducing hormones.
I have also worked with individuals who went to bed at 21:00 and slept for 7 – 8 hours and assumed they were not fatigued. What they didn’t realize, was they were tossing and turning or awakening most of the night especially during modes of deep sleep. It is very important to allow our bodies to achieve the entire modes of deep sleep without interruption. Most people who don’t achieve this assume, because they spent 7 – 8 hours in bed that they are well rested and not fatigued.
At AFS, our background is in the aerospace industry. Fatigue reduction in aviation and other modes of transportation give us all a safer place to live and travel. From utilizing technology to measure fatigue in aviation, we found that we could utilize fatigue analysis within the sports industry as well.
Fatigue reduction in athletes allows the opportunity for full attention and compliance with a workout/practice and increased production during games/matches. Fatigued athletes would plateau sooner, have an aversion to peak performance and compete at reduced levels within their own capabilities. Through fatigue training and analysis, athletes become aware of fatigue and their own ability to reduce fatigue. Through tools to reduce fatigue, athletes reduce their fatigue levels to achieve the full potential from a workout, training session or be able to compete at their full capability.
For parents of younger children, a good start is to help your children take an interest in their nutrition. Share as many details with children early, it will mean more to them and they can continue a good structure as adults.
In most cases, a sports team requires more a through analysis program to adapt the fitness, nutrition/ diet schedule and sleep schedule to reduce fatigue, especially the days prior to and while at away games This process can be adapted to fit with whatever program and need a team or athlete would require. Contact Captain Douglas Mikulicic, Ph. D, CEO-Advanced Fatigue Solutions at douglas@AFSolutions.info, if AFS can be of assistance to your athlete or team.
Have you noticed a difference in your athletes ability to perform because of fatigue? Share your experience in the comments below or ask any question to Captain Mikulicic…