Every athlete dreams of a long, successful career. But are you doing the right things off the field?
Playing longer isn’t just about luck, you know. It’s about building smart habits day after day.
Talent sure gets you in the game, but it’s the behind-the-scenes stuff that keeps you there. It’s the stuff no one claps for but it’s what separates a short run from a legendary career.
The good news? You don’t have to overhaul your life overnight. Just a few intentional changes can make a massive difference in how you feel, play, and recover.
Here are a few tips from our experts at Curious Mind Magazine to help you take care of your body, so you can keep competing at your best.
#1 Fuel Up With Nutritious Food
Forget protein shakes and energy bars. They are high in calories and added sugar.
Steer clear of them. They can increase the risk of obesity, fatty liver, and diabetes when consumed in high amounts.
Carbs are your main energy source. Your body needs them for intense workouts and competition. Cutting carbs too low forces your body to burn protein for energy. Eating enough quality carbs protects your protein stores.
The University of Saskatchewan advises athletes to consume 350g to 500g of carbs daily. You can get enough carbs from whole grains, fruits, and vegetables.
Protein rebuilds and repairs your muscles, so it’s essential for fixing the damage from hard training and games. Don’t skip protein at any meal. Around 20 to 30 grams is a solid target for most meals. Lean meats, fish, eggs, dairy, beans, or nuts are excellent sources.
Don’t fear healthy fats either. Good fats help fight inflammation in your body. Include sources like avocado, nuts, seeds, and olive oil.
#2 Rest is Strategy, Not Laziness
Grinding 24/7 might make you seem tough. But honestly, it just breaks you down faster.
Every time you train, you’re creating micro-damage to your muscles. That’s normal. But the gains? They actually happen after the workout—when you rest, sleep, and let your body rebuild stronger. Skip that step, and you’re just breaking yourself down without the chance to bounce back.
Mass General Brigham notes that the body of an athlete repairs muscles best when it spends 50% or more of its time in deep sleep.
While you’re sleeping, your body releases crucial growth hormones (HGH). This hormone is absolutely key for repairing muscles damaged during training. Less sleep means less HGH, which means less repair.
Good sleep also helps regulate important hormones. It keeps testosterone, which helps build muscle and cortisol—your stress hormone—in balance.
Lack of sufficient sleep throws off this balance. It increases protein breakdown, which weakens muscle recovery. That negatively affects protein synthesis as well as promotes muscle atrophy—wasting or thinning of muscle mass.
#3 Alcohol is a Big No-No
Celebrating a big win feels great. But reaching for alcohol frequently can seriously undo your hard work. Alcohol disrupts the muscle-building process and slows recovery, even if you’re fueling up with all the right food.
Cutting back can be difficult if you develop a habit. But rehab programs can help you regain control and build healthier habits. Rehab programs offer support, structure, and detox programs to get you back on track.
Consuming alcohol is seen as unhealthy in the U.S., which is why there are so many treatment options available. In Scottsdale alone, there are 44 alcohol and drug rehabs. A quick online search will show plenty of options if you’re ready to get help for problem drinking in Scottsdale.
Worried about the cost? Most centers accept insurance. According to the Purpose Healing Center, the 2010 Affordable Care Act (ACA) mandated insurance companies to cover mental and behavioral health like physical health.
An example is Blue Cross Blue Shield (BCBS) insurance. It offers dedicated medical detox services and covers both inpatient and intensive outpatient programs.
So, yes, using BCBS coverage for medical detox programs is an option. Just be sure to check which facilities accept it.
#4 Strength Train With a Purpose
Hitting the weight room isn’t just about getting bigger biceps or a higher bench press number. Smart strength training is about building a more resilient, injury-proof body.
Targeted exercises are effective in reducing the risk of injuries in athletes.
Many sports injuries happen because of muscle imbalances or instability around joints. Targeted exercises strengthen specific muscle groups, improve flexibility and balance, and enhance neuromuscular control.
When you incorporate them into your routine, the risk of sprains, strains, and other injuries is reduced.
Smart strength training also boosts your sport-specific power. Exercises like Olympic lifts (cleans, snatches) and their variations build explosive power. This power translates directly to faster sprints, higher jumps, and quicker changes in direction.
So, focus on quality movement over just lifting heavy. Proper technique is important for staying safe and getting the right results. Don’t sacrifice good form just to put more weight on the bar.
If you can, consider working with a qualified strength coach who understands athletes. They can help you train smart.
Reaching the Top and Staying There for the Long Haul
You don’t get to the top and stay there by chance. The athletes with long, legendary careers are the ones who treat their bodies like they are their most valuable asset—because they are.
So, treat your body right, and it will carry you through season after season!
A professional writer with over a decade of incessant writing skills. Her topics of interest and expertise range from health, nutrition and psychology.
