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Check out this guest blog post by aspiring blog writer Karim, who would like to share the knowledge he has gained about sleep issues, nutrition and physical performance through his own experiences. I would love to hear your feedback on the thoughts he will share below!

If you ever wanted to improve your physical performance in the gym or in any kind of sports you practice, then you need to understand that it is not only about doing more exercises and practicing new moves, but it is a lot bigger than that.

You need to master the system that your body operates in and control the environment that your body interacts with. In simple words, it is about two basic things, your sleep and your nutrition – aka the fuel that you provide to your body.

Sleep and nutrition play a very important role in how your body performs in the actual playground, so mastering them is going to be as important as honing in the skills of the game that you participate in.

Why Are Sleep And Nutrition That Important For Physical Performance

Your Nutrition is the fuel that you provide to your body, imagine you are filling the tank of your car with low-quality fuel, would you expect it to perform at its best with that fuel?

Your body is no different, the food that you eat feeds the different cells of your body and it is the building block for your different muscles, if the blocks are of low quality then your cells are not going to grow stronger and they will not be in their optimal state.

Building muscle is an act of balancing between the number of cells that break down and the cells that grow. As you exercise, you tend to break down your muscle tissue due to the weight and stresses that your body experiences during exercise, these stresses need to be equalized with the correct food that provides your body with fuel that it can use to rebuild and regrow those muscles. Protein is a primary component for muscle regrowth and building because proteins are the main building block for muscles.

Also, sleep is of great importance when it comes to physical performance and building muscles. The main importance of sleep is that it is the time for your body to rest and have a chance to repair and rebuild itself. 

When you’re asleep, growth hormone gets produced increasingly and your body starts doing its work. It has different effects on different types of cells, but what we are interested in is that it plays a role in protein metabolism which is very important for building and repairing the different muscle tissues as we have mentioned that protein is the main building block for muscle cells.

Also, when you are sleep deprived the levels of stress hormones in your blood skyrocket, which affects your ability to concentrate and remain calm which plays a very important role in your ability to do perform optimally.

How to Optimize Sleep and Nutrition to Acheive Maximum Physical Performance

To get the best results for your physical performance you need to make sure that your diet is balanced between the proteins, carbs, and fats. Proteins work as the building block for muscle tissues, and carbs work as energy packs that fuel your body with the energy it needs to perform the exercises.

You may eat different types of food to achieve your best results and this may consist of:

  • Berries
  • Salmon
  • Beans/Legumes
  • Pasta
  • Bananas
  • And more…

You may also want to explore different meal plan combinations for muscle building so you can build your muscles and improve your physical performance. Basically, these plans tend to consist of five or six meals a day and focus on proteins and carbs (with small servings of healthy fats) to provide your body with the proteins it needs to build your muscle. You may want to change your diet based on what do you want to achieve because your body will need different elements for achieving different goals.

When it comes to sleep, you will basically need to get around 7-9 hours of sleep a day consistently. When you sleep less you risk that your levels of stress will be high and your ability to focus will decrease. When you sleep more, you will likely be drowsy and won’t have time to do the things you need to get done in a day.

So how do you get that right balance between not sleeping too much or too little? First, you need to know that these are two different problems that require different tactics to solve. If you sleep too much you will need to set an alarm, multiple alarms or even tell your family to wake you up.

When you sleep too little, you may need to practice some relaxation techniques, go to the gym or do some other physical activity that would help you feel like your body needs to sleep, go to a sleep doctor, or you may even purchase a weighted blanket that could help you relax more when you want to sleep if you have trouble with anxiety or relaxation.


To sum it up, you need to understand that sleep and nutrition play a very important role in your ability to physically perform well as these are the best sources of fuel your body needs to be able to train and perform at your best.

Your diet needs to include dense, lean protein options balanced with carbs and fats, and you should shoot for 7-9 hours of sleep a day to achieve your maximum productivity and focus.

I hope you enjoyed Karim’s thoughts on sleep, nutrition and physical performance and would love to hear any thoughts or feedback you may have!

Wishing you all the best during this crazy time!

Ricci-Lee Hotz, MS, RDN

Denver’s Dancing Dietitian

A Taste of Health, LLC

“Improving Quality of life one bite at a time”

Author Bio

I am Karim, I run a sleeping blog because I had suffered from sleep issues for over 5 years so I decided to educate myself about the topic and share what I learn with those who are suffering from similar issues.