2) Proper Nutrition

What we use to fuel our bodies has a lot to do with the way we feel, move, perform, and recover.  Below are a few points on nutrition from Michael Pollan's Book,  Food Rules.

                                                             "Eat food, mostly plants, not too much" - Michael Pollan

1) Eat food

• Avoid processed foods

• Avoid High fructose corn syrup
• Avoid food with sugar listed within the top 3 ingredients
• Avoid food with more than 5 ingredients
• Avoid Cartoon Characters
• Avoid food that is delivered through your window
• Do eat food that will eventually rot
  

2) Mostly Plants

• The majority of your diet should be comprised of fruits and vegetables.

3) Not too much

• Eat when you are hungry, not bored

• Eat slowly

• Make meals a social event

I highly recommend reading Michael Pollan's Food Rules. It's a quick and easy read that really makes nutrition simple.

We often overlook nutrition and it's benefits and instead just pop a pill. I would recommend getting your basic diet in order before taking supplements. If you are eating a high quality diet and following these rules your body should be getting everything it needs. Do your best to get the majority of your nutrients from real food, and plants, and don't forget to watch your portions. Once you have your diet in line with these rules then you can start looking into supplementing your diet.

1) Sleep should be made a priority.

I know, It's very easy to fall behind on sleep with our busy schedules nowadays. However, if you aren't sleeping enough you are missing out on a free boost to your performance. Sleep deprivation interferes with memory, energy levels, mental abilities, and mood. It effects your performance at work, school, and in your particular sport.

According to Stanford researcher, Cheri Mah, sleep can have a major impact on athletic performance.
Cheri Mah recommends 7-8 hours a night for adults and 9+ hours for youth.

If you are interested in reading more check out the links below.

http://espn.go.com/espn/commentary/story/_/id/7765998/for-athletes-sleep-new-magic-pill
http://www.journalsleep.org/ViewAbstract.aspx?pid=28194