Reflection and Deepening Module

Session #3: Energy in Sports Performance

Session Overview

In this session, we will explore together your level of energy, both physical and mental, and identify ways to optimize it to support your performance and progression in your sports career.

Session Objectives:

• Improve and optimize the physical and mental energy level of the athlete.
• Enhance concentration and psychological endurance for optimal performance.

ENERGY

Question 1

• Over the last three months, how have you felt your physical and mental energy in your sports practice?
• Why do you think your energy level is like this?

Question 2

• Can you describe a recent moment when you felt at your maximum physical and mental energy?
• What does this moment represent for you, and how did it impact your performance?

Question 3

• What habits do you currently have that support your energy level in the following areas: 1. Nutrition, 2. Physical training, 3. General well-being, 4. Sleep?
• What can you implement to improve your energy level in each of these areas?

Question 4

• What routines do you use to recharge your energy: 1. Daily, 2. Weekly, 3. Monthly, 4. Annually?
• How can you optimize these routines?

Question 5

• What habits would allow you to further increase your energy level and feel more dynamic?

Question 6

• Are there aspects of your sports or personal life that seem particularly stressful or exhausting?
• What do you do to manage this stress?
• What can you implement to optimize these aspects?

Question 7

• Imagine you have three times more energy than today.
• What would you do with this extra energy?
• What results could it produce in your sports career?

Question 8

• If you decided to commit to optimal health, both in sports and private life:
• What would you start doing right now?
• What would you stop doing to support your energy?

End of Session Anchoring

Take a moment to visualize the commitments made today and imagine applying them. Feel the effects and benefits that this level of energy brings to your sports progression.

Worksheet for the session

Session #3: Optimize Energy for Sports Performance

Maintaining an optimal energy level is essential for an athlete. Physical and mental energy allows you to train effectively, progress, and achieve maximum performance.

Here are tailored suggestions to support your goals in a coherent and sustainable way.

Choose 3 items (in total) from the categories below to integrate daily for lasting impact.

NB: Always consult a health professional before modifying your dietary or training program.

REST & EXERCISE Category

• Active recovery: daily walk outside (at least 30 minutes) to stimulate circulation and reduce muscle stiffness after intense training.
• Quality sleep: aim for 8 to 9 hours of sleep per night for optimal recovery. During intensive preparation periods, allow yourself a nap or a relaxation session to optimize your mental and physical recovery.
• Targeted cardio sessions: practice two cardiovascular activity sessions per week, specific to your sport (like interval training for an endurance athlete). Seek advice for a personalized program that respects your pace and goals.
• Functional strength training: perform two muscle strengthening sessions of 30-40 minutes per week, tailored to the needs of your sport, focusing on stability and injury prevention.
• Visualization and meditation: integrate one to two meditation or visualization sessions per day (15-20 minutes) to enhance your focus, reduce stress, and increase your mental resilience.

NUTRITION Category

• Nutrient-rich diet: adopt a complete and varied diet, with colorful vegetables, lean proteins, and quality carbohydrates. During intense training phases, ensure you incorporate more antioxidant-rich vegetables and fruits.
• Targeted supplementation: based on your specific needs, take athlete-adapted multivitamins (like vitamin D, B Complex, magnesium, and Omega 3 supplements). A sports nutritionist can help you balance essential intakes.
• Recovery meals and snacks: prioritize protein-rich shakes after training to promote muscle recovery (like smoothies with plant-based proteins, complex carbohydrates, and superfoods).
• Hydration: drink between 3 and 4 liters of water per day depending on your activity level, and prioritize electrolytes after intense training to compensate for losses. Limit sugary, alcoholic, and caffeinated drinks to avoid energy drops and dehydration.

DAILY LIFE Category

• Stretching and movement: take 5 minutes every hour to do light stretches, improve joint mobility, and reduce muscle tension after training.
• Posture and alignment: monitor your posture daily, especially if you spend time sitting. Use self-massage techniques (foam rolling) to correct imbalances and promote active recovery.
• Relaxation time: integrate moments of relaxation or mindfulness into your routine to balance your mind and avoid burnout.
• Performance journal: keep a journal of your daily successes, and celebrate small victories to boost your motivation.
• Focus and presence: during each training and competition, focus on the present moment to maximize your concentration and improve your performance by reducing stress.