5 strategies from elite athletes to improve at work


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Taking inspiration from the routines of high-performance athletes like Usain Bolt (photo) can help you improve at work

Of the fundamental care for the 330 professional athletes I serve at the Rauen Institute, one of the most important is developing a diet and exercise routine. Seeking excellent results, these athletes need a diet with a balance of macronutrients, capable of providing the energy they need to train and prepare their bodies for competitions.

Adequate hydration, consumption of high-quality proteins and organization of meals throughout the day are also important recommendations. Recommendations, in fact, that are essential for anyone who wants to improve performance at work and be more energetic in their daily lives.

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Strategies must be individualized, always considering the pillars: food, exercise and sleep. Whether on a football field, on a court, in the pool in a corporate environment or in the home office, your performance depends on the proper functioning of your body.

In fact, this is the line we follow at Liti, a healthtech founded by me and a patient who became a partner and friend, Fernando Vilela. When he was an executive at Rappi, he came to me to transform his lifestyle habits. He showed signs of burnout and thought he needed vitamins or medicine to help him overcome this feeling of tiredness, discouragement, fatigue…

The solution, as you can imagine, was different. At the first consultation, he agreed to adjust his diet with a balanced meal plan and to adjust his physical activities so that they became regular. The result was a gain in energy, improved performance at work and a weight loss of 25 kilos in approximately six months.

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Here, it is worth mentioning that part of the tiredness he had been feeling was also related to being overweight, which impacts the quality of sleep and, consequently, day-to-day activities. Due to the accumulation of fat around the neck region, and the consequent narrowing of the airways, those who are overweight or obese can develop obstructive sleep apnea, a condition that negatively affects the quality of sleep, which becomes non-refreshing.

How to “run the work marathon”

The new habits acquired by Vilela are with him to this day — and this is part of the success of his high performance. Making an analogy with a marathon, to run it, you need constant and persistent training.

A different routine needs time to be established and repetition to evolve. It’s about trying, trying and trying every day until the new habits are incorporated and become natural in your daily life.

Some of my recommendations for those who want to improve their work performance are:

1. Balanced diet

It is never enough to reinforce how much this care impacts on improving energy, concentration and, therefore, performance. To do this, we need to consume foods that provide the nutrients necessary for our body to function.

2. Proper sleep routine

Let’s revisit the “work while they sleep” maxim. Elite athletes know the importance of sleep for muscle recovery and performance in competition. Likewise, we should all prioritize a consistent sleep routine to improve cognition, mood and the ability to solve everyday and work problems.

3. Stress management

To mentally prepare for competitions, high-performance athletes use stress management techniques, such as meditation, strategies involving breathing and muscle relaxation exercises. Regular physical exercise is essential for relieving stress, as it releases hormones such as endorphins, reduces anxiety and promotes emotional well-being.

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4. Planning and goal setting

In addition to clear goals, it is also essential to have an action plan, a strategy to achieve them. This applies to both the sports and corporate worlds. In this Forbes article, I explained in more detail the recommendation for transforming your goals into concrete and realistic objectives.

5. Rest and recovery

In addition to the recommendation already mentioned about sleep, investing in leisure activities, hobbies, moments of socialization and breaks that allow your body and mind to recover are essential. Working uninterruptedly will not improve your performance, on the contrary. The chance is that, over time, this strenuous routine will turn into fatigue, and may even evolve into more intense burnout.

In addition to the recommendations described above, which you can start implementing today, I recommend monitoring with a healthcare professional who is capable of evaluating and monitoring you on an individualized and continuous basis.

*Eduardo Rauen is the co-founder of Liti, a company that supports the journey to a healthier life, helping people lose weight and live better. With more than 20 years of experience in the health sector, he is a doctor graduated from the Universidade do Oeste Paulista (Unoeste), having specialized as a nutritionist at the Brazilian Association of Nutrology (ABRAN), where he is now an integral member, and in Exercise Medicine and of Sport by the Brazilian Society of Exercise and Sports Medicine (SBMEE). He is part of the clinical staff at Hospital Israelita Albert Einstein and also serves as technical director of the Rauen Institute – Medicine, Health and Well-being.

Signed articles are the sole responsibility of the authors and do not necessarily reflect the opinion of Forbes Brasil and its editors.

The article is in Portuguese

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