🧩 Nutrition, sleep, performance: the triad most athletes overlook
⏱️ ~5–6-min read • 📅 Updated by Hyperforme Nutrition
🔑 The 3 pillars
- 🍽️ Nutrition: energy, quality protein, hydration.
- 🛌 Sleep: 7–9 h, consistency, wind-down routine.
- 🏋️ Smart training: progressive overload, technique, recovery.
🍽️ Nutrition: simple & effective
- Protein: 1.6–2.2 g/kg/day (use protein shakes to top up).
- Carbs: fuel intensity — eat more on hard days.
- Fats: whole-food sources (eggs, nuts, fatty fish).
- Hydration: water + electrolytes for heat or long sessions.
🛌 Sleep: your legal performance enhancer
- Regular schedule, cool & dark bedroom.
- Cut caffeine 6–8 h before bed.
- 20–30 min wind-down: dim light, breathwork, reading.
🏋️ Smart training
- Progression: increase 5–10 % max per week (volume or load).
- Technique first, intensity second.
- Recovery: 1–2 easy days / week + mobility work.
🧭 Hyperforme action plan
- Define your goal (strength, fat loss, cardio, mixed).
- Install 2 habits this week (e.g., 30 g protein post-training + fixed bedtime).
- Track one metric weekly (energy or performance) and adjust.
🔗 Resources
❓ FAQ
Should I eat late if I train at night?
If hungry, have a light snack with protein + some carbs (e.g., Greek yogurt + fruit). Avoid caffeine.
I sleep only 6 hours but rely on pre-workout…
Prioritize 7–9 hours. Sleep is the real “booster” — caffeine can’t replace recovery.