How An Athletes’ Diet Can Improve Sports Performance

Improved Sports Performance

Athletes who monitor and prioritize the foods, liquids, and other nutrients they are taking in will have a significant training advantage over their opponents. Athletes who can train longer and at higher intensities will see greater improvements in all areas of their sports performance.



The thing that kills many athletic workouts is poor nutrition and lack of calories. Athletes who under-consume calories on a daily basis are limiting the energy they have during training and competition, as well as the bodies ability to rebuild muscle, use fat as fuel, and recover after a workout. Athletes should be consuming a good sized meal 2-4 hours before competition, some athletes will be better at tolerating food closer to training or competition time and a smaller snack 20-45 minutes before competition. The larger meal will allow the body to fill the muscles, blood, and liver with energy that can be digested over a longer period of time. This meal should be made up of lean proteins, some fats, and a good portion of fruits, vegetables, and whole grains. Athletes smaller snack 20-45 minutes prior to physical activities should be something high in carbohydrates, but easy on the stomach.

Make sure athletes are drinking water throughout their days to keep their hydration levels high. This constant drinking of water will allow the athletes muscle cells to stay hydrated and healthy.

How Important Is An Athletes Diet?

How important is an athletes’ diet? An athletes diet is the most important factor in developing athletic skills and improving sports performance. Yes, the athletes diet is even more important than working out and training. Although athletes would not be able to mold and develop their athletic skills without sports performance training an athletes diet and nutrition are what fuel and power those movements and workouts.

A good example of the bodies need for constant energy to power muscles can be seen in a number of KB Duo isolated exercises and combo exercises. When athletes are performing combination upper body exercises like the KB Duo Row Extensions the body needs to send extra energy to the targeted muscles, back and arms, but it must also distribute energy to the legs and abdomen to sustain the full body movement.

To properly perform the KB Duo Row Extensions athletes will need a KB Duo attached to an overhead stationery object. Athletes will place one handle in each hand as they lean back and begin the KB Duo Row Extensions by explosively driving the elbows back and pinching the elbows into the side. Once athletes elbows reach their torso they will turn their hands over, so the back of the hand is facing the ground, lock the elbows in place, and use the triceps to fully extend the arm at the athletes side. Once at the top of the movement athletes will wait for the body to settle before flexing and reaching the arms back out to the starting position. This lowering should be done in a controlled manner.

Athletic diets which are sufficient in calories and other nutrients will allow the athlete to be able to complete 3-4 sets of 30-40 second constant repetitions, allowing 30 seconds of recovery between sets.

Benefits Of Proper Athlete Diet

After finishing the KB Duo Row Extensions athletes back and triceps should be a little worked. This is a great time to put an athletes diet to the test one more time. By finishing with an isolated arm exercise like the KB Duo Tricep Extensions athletes will be able to slightly reduce the amount of energy needed by the body for the movement. However, since the KB Duo is still being used for the KB Duo Tricep Extensions athletes will still be activating large muscles in the legs, shoulders, and core.

Athletes will also be performing the KB Duo Tricep Extensions from a different angle than the one used for the KB Duo Row Extensions. This will allow a larger part of the triceps to be targeted.

To perform the KB Duo Tricep Extensions athletes will face and step away from the high anchor point of the KB Duo. Holding one handle in each hand the athletes will walk their feet back so their body is slightly leaning forward. Athletes will plant their feet in the ground, bring their elbows forward (almost in line with the shoulders), and keep their elbows stationery as they extend their arms out. Once the arms are fully extended athletes will control the hands back to the starting position before repeating the motion for 12-15 repetitions.

Athletes will complete 3 rounds of 12-15 repetitions with short, 30-40 seconds breaks between. After the initial 3 sets have been completed athletes will move into a finishing set in which they complete 10 regular repetitions, then move the hands together and complete 10 additional repetitions.

Although training and the bodies’ natural adaptations will take some time to develop large amounts of muscle endurance. Athletes who take the time to eat properly before workouts will be able to complete the two KB Duo Tricep Exercises with greater energy and focus than those athletes whose diets which are poor.



Athletes Post Workout Diet

So, athletes have completed their training and finished their workout with the KB Duo Tricep Exercises, their bodies are tired and need fuel to recover. After rolling out with the Recovery Foam Roller athletes will need to begin putting nutrients back into the body. These post workout shakes or meals should contain good amounts of protein and carbohydrates. Athletes who have additional training that day should consider getting a few more carbohydrates, water, and additional overall calories to help the body prepare itself for the next training session.

Having a good post workout protein shake or meal will greatly enhance the amount of muscle mass that is retained and built from the KB Duo Row Extensions and the KB Duo Tricep Extensions workouts.


Strength & Conditioning Equipment


Victory Ropes


Kbands Leg Resistance Bands


Reactive Stretch Cord


Elite Speed Kit

Interested In New Exercises To Use?

Get an email when we release a new exercise video.

No thanks