The right routine for an athlete

  • 12 August 2020
  • Read more 7 minutes

For an athlete, the correct daily routine is as important as the training process itself. The effectiveness of training, and the level of results in any sport, depend on a well-designed sports regime. It is important not only to correctly alternate between training and resting days, but also to observe proper diet and sleep regimes for the full recovery of the body. What is the correct daily routine for an athlete, and what it looks like, will be described in this article.

Why you need a sports routine?

Hard training combined with the right daily routine is the key to success in any sport. The main goal of this kind of regime is to improve sports performance. This is of course the main, but not the only one. A proper daily routine is also necessary for the following reasons:

  • Fast recovery of the body
  • Increasing the efficiency and endurance of muscles
  • Prevention of injury and overwork after intense physical exertion
  • Maintaining optimal physical condition
  • Strengthening the immune system

Each day of an athlete begins with a workout or little warm-up exercises to warm up the muscles and prepare them for the demands. Various exercises can be practiced at different stages of training or when preparing for a competition.

After the warm-up, water procedures follow. As a rule, a shower should be taken during morning and a bath or a visit to the sauna in the evening. Taking a shower is required after each workout, but the sauna is recommended only once per week on a fasting day, when there is no heavy physical exertion.

Training Time

Professional athletes live on an individually designed schedule, and adhere to it almost all the time during their sport career. The athlete’s routine can be more dense during preparation for a competition or more relaxed in between. People who are actively involved in sports or performing at an amateur level also need the right routine. Although each person is different and has their own hours of maximum activity, there are certain hours that are most favorable for physical or mental activity.

Hourly activity:

  • 6:00-12:00. Time with high mental activity. Here it is suitable to make tactical exercises, such as playing chess, light jogging or practicing techniques.
  • 12:00-18:00. Time for physical activity and intensive strength, shock or cardio training.
  • 18:00-21:00. Time for resting.

The time period between 12:00 to 18:00 is the optimal time for training in the gym, with a break for good rest and lunch. The correct daily routine allows you to maintain a balance of power, keep a good physical shape, and increase the load. Of course, proper nutrition also plays an important role in all of this.

Sports Nutrition Regime

The menu of an athlete should primarily contain a large amount of carbohydrates and proteins. Carbohydrates are burned during exercise and then used to regenerate muscle fibers. They provide 55-60% of the body’s total energy needs during the day.


An athlete who trains actively and adheres to the daily regime for gaining mass should pay special attention to the protein content in the diet. Adequate protein intake will prevent the body from burning it for energy instead of rebuilding muscle tissue. The preferred amino acid composition is contained in chicken egg white. Healthy sources of proteins are also: milk and dairy products, fish, meat, beef, veal, chicken or turkey.


In the diet of athletes, fat should be provided in an amount that meets the body’s energy needs. This should be about 25-30% of the total energy expended during the day. It is better to avoid fried foods. The best method to cook is to steam or simmer. Fried foods are difficult to digest and remain in the stomach for a long time, which can cause discomfort during exercise and reduce performance. It is better to add vegetable oils to salads, and use butter or margarine for cooking.


An adequate amount of carbohydrates is also extremely important in the diet of an athlete and when doing regular exercise. In addition, carbohydrates prevent catabolism, and therefore, the breakdown of muscle proteins. An athlete’s diet should primarily include complex carbohydrates derived from whole grains, wholemeal breads, raw rice and potatoes.

The Parimatch Fight Academy employs professional trainers, dietologists, and nutritionists. They will help you to create the right training program, and also give advice on adhering to a sports routine and diet. Contact us by phone or through the form to find out more.

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