Author: Dr. Bonnie Brock, NMD, RD, MPH
Athletic performance is measured by four main dimensions: skill, strength, endurance, and recovery. It’s essential for professional athletes to understand these four dimensions and work hard to personally optimize each. But what about someone who just wants to stay or get in shape and prevent illness and live a generally healthy life? Do they need to keep their eye on these four measures? I would argue that doing so has benefits for everyone. The great news is that all four of these dimensions are multi-faceted and a little bit of effort with lifestyle, nutrition and exercise can make big positive impacts.
Skill is the place where genetics meets hard work. Certainly, genetic predisposition to have height, large muscles, quick reflexes and mental fortitude provide tremendous “edge” for an athlete. But, once those things are genetically in place, its what you do to develop them that matters. Fitness is rewarding because for most people, the amount of work you put in produces the equal amount of results over time. If you do not know where to start, find a qualified health and fitness coach to assess your current fitness level and make a practical plan for success.
Strength is measured by the amount of force one can produce with their muscles. Muscle size increases when a person continually challenges the muscles to deal with higher levels of resistance or weight. This process is known as muscle hypertrophy. Muscle hypertrophy occurs when the fibers of the muscles sustain damage or injury. The body repairs damaged fibers by fusing them, which increases the mass and size of the muscles. Certain hormones, including testosterone, human growth hormone, and insulin growth factor, and certain amino acids play a role in muscle growth and repair. It isn’t common medical practice to check sex hormone levels regularly, so you may need to ask your provider or better yet, find one that understands the importance and can intelligently manipulate the outcomes.
Endurance is the ability to exert oneself over time and is related to cardiovascular efficiency. This is how well your heart, lungs and muscles work together to distribute blood and oxygen around your body to sustain activity. Endurance is built by consistently doing an activity over and over and pushing yourself to slowly increase the intensity or difficulty in some manner at timed intervals. One of the most rewarding parts of a new exercise routine is watching your endurance build as you are able to go a little longer, a little farther, a little heavier or a little faster. The empowering mental and emotional benefits of increasing endurance are invaluable.
Recovery is your body’s ability to repair and adapt in preparation for the next training or competition effort. Recovery can certainly be optimized with botanical supplements, amino acids, peptides and other substances, but it also is impacted by hydration, sleep, nutrition and meal timing. Some of the most popular recovery products contain branched-chain amino acids, creatine, caffeine and beta-alanine. Each of these works on muscle tissue, providing building blocks, growth factors, energy producers and protection from delayed onset muscle soreness. Recovery is a nuanced effort that is specific for each person’s genetics and goals.
Dr. Brock can help you understand each of these dimensions of athletic performance and help you build a plan that optimizes your skill, strength, endurance and recovery!
