Achieve Peak Performance TipsCategoriesPodcast Sports Psychologists and Dietitians Strength & Conditioning Coaches Tips

Episode 228 – Actionable Tips to Achieve Peak Performance!

Alex Auerbach is a renowned sport psychologist who has been working with the Toronto Raptors basketball team since 2017. In his role as the team’s mental performance coach, Auerbach helps the athletes to achieve peak performance by guiding them through their psychological and emotional challenges. In this blog post, we will discuss some of the highlights from Auerbach’s podcast, where he talks about his philosophy on Achieve Peak Performance Tips, educating athletes struggling to move on after making a mistake, habits to help with concentration, how coaches and support staff can help athletes reach Achieve Peak Performance Tips, and apps and resources for teaching athletes’ mindfulness and Achieve Peak Performance Tips.

Highlights from the episode:

  • What does peak performance look and feel like
  • His philosophy on educating athletes struggling to move on after making a mistake
  • Habits to help with concentration
  • How coaches and support staff can help athletes reach peak performance
  • Apps and resources for teaching athletes mindfulness and peak performance

What does peak performance look and feel like?

According to Auerbach, peak performance is not just about winning. It is about athletes reaching their highest potential, both mentally and physically. Peak performance is about staying focused, confident, and composed, even in the most challenging situations. When an athlete is in a state of peak performance, they feel fully engaged, energized, and in control of their performance. They are not distracted by their surroundings or their emotions, and they can execute their skills with precision and ease.

Auerbach believes that peak performance is achievable for all athletes, regardless of their skill level or experience. However, achieving peak performance requires a lot of hard work and dedication, both on and off the court. It requires athletes to focus on their mental and emotional health, as well as their physical health. It also requires athletes to develop healthy habits and routines that support their overall well-being.

Educating athletes struggling to move on after making a mistake

One of the biggest challenges that athletes face is moving on from a mistake or a failure. Many athletes struggle with self-doubt and negative self-talk, which can affect their performance and their ability to bounce back from a setback. Auerbach believes that it is essential to educate athletes about how to move on from a mistake and to develop a growth mindset.

A growth mindset is the belief that skills and abilities can be developed through hard work and dedication. Athletes with a growth mindset are more likely to bounce back from a setback, as they see failures as an opportunity to learn and improve. Auerbach encourages athletes to focus on the process of learning and to celebrate small victories along the way.

Habits to help with concentration

Concentration is essential for peak performance. When athletes are focused, they can execute their skills with precision and make split-second decisions. However, concentration can be challenging, especially in high-pressure situations. Auerbach recommends developing habits to help with concentration.

One of the habits that Auerbach recommends is mindfulness meditation. Mindfulness meditation involves focusing on the present moment and observing one’s thoughts and emotions without judgment. Auerbach believes that mindfulness meditation can help athletes to develop a greater sense of awareness and focus, which can enhance their performance on the court.

Auerbach also recommends developing pre-performance routines that help athletes to get in the zone. These routines can include physical warm-ups, visualization exercises, and positive affirmations. By developing these habits, athletes can train their minds to focus on the task at hand and block out distractions.

How coaches and support staff can help athletes reach peak performance

Coaches and support staff play a vital role in helping athletes to achieve peak performance. Auerbach believes that coaches and support staff should focus on creating a positive and supportive environment that encourages athletes to reach their highest potential.

One of the ways that coaches and support staff can help athletes is by providing feedback and encouragement. Auerbach believes that feedback should be specific, actionable, and focused on the process of learning. Coaches and support staff should also celebrate small victories and provide encouragement, even in the face of setbacks.

Coaches and support staff can also help athletes to develop healthy habits and routines that

Apps and resources for teaching athletes mindfulness and peak performance

One of the mindfulness apps Auerbach recommends is Headspace, which offers a range of guided meditations and mindfulness exercises designed to help people manage stress and improve focus. He also recommends the app Calm, which offers similar resources along with sleep aids and relaxation techniques.

But mindfulness is just one aspect of Auerbach’s approach to sports psychology. He also works with his athletes to help them develop a growth mindset, which involves seeing challenges as opportunities for growth rather than obstacles to be avoided. A growth mindset can help athletes stay motivated and focused, even when they face setbacks or challenges.

To help his athletes develop a growth mindset, Auerbach uses a range of tools and resources, including books, podcasts, and online courses. One of the books he recommends is Mindset by Carol Dweck, which explores the difference between a fixed mindset and a growth mindset and offers strategies for developing the latter.

Listen: iTunes | Spotify

Sports Psychology TechniquesCategoriesPodcast Sports Psychologists and Dietitians

Episode 223 – Matt McGregor

Sports Psychology Techniques: Boosting Athletes’ Performance

Sports psychology plays a crucial role in the success and performance of athletes. Understanding and harnessing the power of the mind can lead to significant improvements in an athlete’s game. In this blog post, we will explore effective sports psychology techniques that can help athletes enhance their performance and achieve their goals.

Highlights from the episode:

  • People who influence him early in his career
  • Things footballers need to start practicing for their mental health
  • Biggest challenges in his career
  • Advice for dealing with trauma and self-care
  • Highlights of his career
  • Favorite movie or tv series that impacted him

The Importance of Sports Psychology Techniques

The field of sports psychology focuses on the mental aspects of sports performance. It delves into areas such as mindset, motivation, confidence, focus, and emotional regulation. While physical training is essential, athletes who neglect their mental preparation are likely to underperform or struggle to reach their full potential.

Setting Goals and Visualization

One of the fundamental sports psychology techniques is goal setting. Athletes who set specific, measurable, achievable, relevant, and time-bound (SMART) goals have a clear direction for their training and competition. Goal setting provides motivation and a sense of purpose, driving athletes to push themselves beyond their limits.

Visualization is another powerful technique used by elite athletes to improve performance. By mentally rehearsing their actions and envisioning success, athletes can enhance their confidence and reduce anxiety. Visualization creates neural pathways in the brain that mimic real-life experiences, preparing athletes for success in high-pressure situations.

Building Resilience and Mental Toughness

Sports can be unpredictable, and athletes often face setbacks and challenges. Developing resilience and mental toughness is essential for bouncing back from failures and maintaining peak performance. Through sports psychology techniques, athletes can learn how to stay composed under pressure, embrace challenges as learning opportunities, and quickly recover from disappointments.

Managing Pre-Competition Nerves

Pre-competition nerves are natural, but excessive anxiety can hinder an athlete’s performance. Sports psychology offers strategies to manage nerves and anxiety effectively. Techniques like controlled breathing, positive self-talk, and pre-performance routines can help athletes stay calm and focused before competitions.

Developing Concentration and Focus

In sports, concentration, and focus are vital for optimal performance. Distractions can disrupt an athlete’s flow and lead to mistakes. Sports psychologists work with athletes to improve their concentration skills through techniques like mindfulness meditation, attention control training, and mental rehearsal.

Boosting Confidence and Self-Belief

Confidence is a game-changer for athletes. Believing in one’s abilities and skills can make all the difference during competition. Sports psychology helps athletes build authentic self-confidence through positive reinforcement, visualization, and goal achievement.

Handling Pressure and Stress Management

High-pressure situations can induce stress in athletes, affecting their performance. Sports psychology equips athletes with stress management techniques such as progressive muscle relaxation, cognitive reframing, and time management. Learning to thrive under pressure is crucial for success in competitive sports.

Understanding the Importance of Team Dynamics

Team sports rely heavily on effective communication and teamwork. Sports psychology helps athletes understand the dynamics of team interactions and fosters a positive team culture. By developing strong relationships and trust with teammates, athletes can enhance cohesion, which contributes to improved performance on the field.

Overcoming Slumps and Mental Blocks

Athletes often experience performance slumps and mental blocks that hinder progress. Sports psychology techniques can help athletes identify the root causes of these issues and develop strategies to overcome them. By addressing mental barriers, athletes can regain their confidence and get back on track.

Implementing Sports Psychology in Training

Integrating sports psychology techniques into regular training sessions is essential for sustainable improvement. Coaches can work with sports psychologists to design training programs that not only enhance physical skills but also address mental aspects like focus, motivation, and goal-setting.


Sports psychology techniques offer a wealth of benefits for athletes seeking to elevate their performance to new heights. From goal setting and visualization to building resilience and managing stress, these techniques can transform an athlete’s mindset and mental well-being. By prioritizing mental training alongside physical preparation, athletes can unlock their true potential and excel in their chosen sports. Embrace the power of sports psychology, and witness the positive impact it can have on your journey as an athlete.

Listen: iTunes | Spotify

Sports Psychologist TipsCategoriesPodcast Sports Psychologists and Dietitians

Episode 213 – Jacqui Louder

Sports Psychology Tips for Athletes

Athletes constantly strive for peak performance, seeking that extra edge that sets them apart. In the realm of competitive sports, the mental game is just as vital as physical prowess. This is where Sports Psychology Tips come into play, offering a treasure trove of techniques to elevate your game and navigate the challenges that come your way.

Highlights from the episode:

  • How to become a sports psychologist
  • Advice for aspiring sports psychologists who want to work in elite sport
  • How she built her rapport and soft skills with the athletes
  • Tips for an athlete that feels overwhelmed because of a mistake
  • How she resets a team that lost or won for the next game

Unlocking Your Athletic Potential

Have you ever witnessed a game-changing moment where an athlete transcends their limits? That ability to push boundaries often stems from harnessing the power of the mind. Sports psychology is the tool that empowers athletes to conquer self-doubt, enhance concentration, and master the art of resilience.

In the crucible of high-stakes competition, stress and anxiety can undermine even the most finely-tuned physical abilities. This is where sports psychology tips become invaluable. By learning to manage pressure and control your thoughts, you can step onto the field with unwavering confidence.

Overcoming Mental Roadblocks

It’s not uncommon for athletes to face mental roadblocks that hinder their progress. These obstacles might include performance anxiety, fear of failure, or even burnout. Sports psychology offers practical strategies to overcome these challenges.

One such technique is cognitive restructuring, which involves identifying negative thought patterns and replacing them with positive, constructive ones. This shift in thinking can be a game-changer, as it empowers you to approach challenges with a growth mindset, fostering resilience and adaptability.

Fostering Resilience and Focus

Resilience is the backbone of athletic success. In the face of setbacks, injuries, or tough losses, it’s the ability to bounce back that defines champions. Sports psychology equips you with the tools to cultivate resilience, enabling you to learn from failures and maintain a forward-looking perspective.

Focus is another critical component. Whether it’s maintaining concentration during a crucial penalty kick or staying sharp throughout a marathon, sports psychology techniques can fine-tune your ability to stay in the zone. Mindfulness exercises and visualization techniques are just a couple of examples that can help you maintain that elusive state of flow.

Strategies for Pre-Game Preparation

The hours leading up to a game can be nerve-wracking. Pre-game jitters are a common phenomenon, but they need not impede your performance. Sports psychology provides strategies to manage pre-game nerves and set the stage for success.

One such strategy is the “minus one day” approach. This involves mental rehearsal the day before the game, where you visualize your upcoming performance and mentally walk through different scenarios. This technique helps build familiarity and confidence, allowing you to step onto the field with a sense of preparedness.


In the realm of sports, the mental and emotional aspects of the game are often what separates the good from the great. Sports psychology tips offer athletes a roadmap to unlocking their true potential, enabling them to overcome challenges, maintain focus, and thrive under pressure.

As you embark on your journey toward athletic excellence, remember that your mind is a powerful tool. By incorporating sports psychology techniques into your training regimen, you’re investing in a holistic approach to performance enhancement. Whether you’re a seasoned pro or an aspiring athlete, these tips can be the catalyst for pushing past limits and achieving remarkable results on and off the field.

So, take the first step today. Dive into the world of sports psychology and discover how you can elevate your game, one thought at a time.

Listen: iTunes | Spotify

Performance Nutrition Strategies for AthletesCategoriesPodcast Sports Psychologists and Dietitians

Episode 201 – Jess Spendlove

In the world of sports, the quest for peak performance is unending. Athletes constantly push their limits, seeking that extra edge to achieve their goals. While training regimes and skill development are crucial, one aspect often overlooked is nutrition. Properly fueling your body can be the difference between a good performance and a great one. In this article, we’ll delve into performance nutrition strategies for athletes, unveiling how dietary choices can significantly impact results on the field, track, or court.

Highlights of the episode:

  • Periodizing your nutrition for performance
  • How much caffeine for acute performance
  • How Jess upskills herself as a dietitian
  • Advice for athletes to gain critical mass
  • Her advice for under-18 athletes who want to take supplements
  • Advice difference between AFLW and AFL athletes

Performance Nutrition Strategies for Athletes: Unlocking Your Full Potential

Performance nutrition, at its core, is about fine-tuning your diet to match your physical output. It’s like providing the right fuel to a high-performance vehicle – the better the fuel, the smoother the ride. A fundamental principle of performance nutrition involves periodization, aligning your nutrition intake with your training and competition schedule. A key factor in this process is managing your carbohydrate intake. As training intensity and duration increase, so does your body’s demand for carbs. By adjusting your carb intake strategically, you can optimize energy levels and enhance endurance.

Understanding the Role of Caffeine

Caffeine, a popular dietary supplement, plays a notable role in enhancing athletic performance. When used correctly, it can provide acute benefits to the physical, central nervous system, and psychological aspects of performance. Research indicates that consuming 1-3 milligrams of caffeine per kilogram of body weight before exercise can lead to improved outcomes. However, like any tool, moderation and timing are key. Integrating caffeine strategically into your training routine can yield positive results, but excessive use may lead to diminishing returns or undesirable side effects.

Continuous Learning and Improvement

Staying ahead in the world of performance nutrition requires a commitment to continuous learning. In the past, athletes relied on traditional methods like books and seminars. Nowadays, the digital landscape offers a wealth of resources. Social media platforms allow athletes to engage with experts and fellow athletes, fostering a culture of knowledge sharing. Podcasts and online forums provide insights from professionals who have worked with elite athletes. Additionally, attending workshops and conferences can provide hands-on experiences, enabling athletes to refine their nutrition strategies effectively.

Tailoring Nutrition for Muscle Gain

For athletes seeking to gain muscle mass quickly and effectively, a tailored approach to nutrition is essential. Educating young athletes about nutrition goes beyond merely listing what to eat. It involves teaching them how to eat – the art of fueling their bodies for optimal performance. Cooking classes, for instance, offer practical skills that empower athletes to make better dietary choices. When it comes to muscle gain, individual education is paramount. Factors such as age, hormone profiles, and body development stage influence how athletes respond to dietary interventions.

Navigating Nutrition for Young Athletes

Advising athletes under 18 years of age requires special considerations. Nutrition is a critical aspect of their growth and development, and it’s essential to approach it responsibly. Educating young athletes about energy input and output forms the foundation of their nutrition journey. Emphasizing the importance of a food-first approach helps them understand that real, whole foods provide the best foundation for their health and performance. While supplements might tempt young athletes, guiding them through the potential risks and benefits is crucial. Teaching them to prioritize nutrition over shortcuts sets them on the right path to success.

Tailoring Nutrition for Gender-Specific Needs

Recognizing that the nutritional needs of male and female athletes can differ, tailored advice becomes essential. While the fundamentals remain consistent, nuances in hormonal profiles and physiological differences should be considered. For female athletes, menstrual cycles and hormonal fluctuations can impact nutritional requirements. Addressing these factors and providing guidance on optimizing nutrition around them can contribute to more effective performance outcomes.

In conclusion, performance nutrition is a vital component of any athlete’s journey to success. By understanding the principles of periodization, leveraging the benefits of caffeine, embracing continuous learning, and tailoring nutrition strategies to specific goals and demographics, athletes can unlock their full potential. Remember, your body is a high-performance machine – treat it with the right fuel, and it will take you to new heights in your athletic pursuits.

Listen: iTunes | Spotify

Footballer Nutrition TipsCategoriesPodcast Sports Psychologists and Dietitians

Episode 183 – Ben Parker

Footballer Nutrition Tips: A Complete Guide to Optimizing Performance

When it comes to excelling on the football field, nutrition plays a vital role in helping athletes achieve peak performance. Proper nutrition not only fuels the body but also aids in recovery, muscle development, and overall well-being. In this comprehensive guide, we’ll explore essential footballer nutrition tips to help players, both seasoned and aspiring, make the most of their training and game days.

Highlights of the episode:

  • Tips to gain muscle mass from a nutrition perspective
  • Benefits of getting fuel from real food
  • How he educates athletes to source and prep their food
  • What to eat before sleep to gain critical mass
  • His take on organic, biodynamic, and regular commercial food

Maximizing Muscle Mass and Minimizing Fat

For footballers, achieving the right balance between muscle mass and body fat is crucial. The goal is to enhance lean muscle while minimizing excess fat for optimal agility and strength. One fundamental aspect of achieving this balance is protein intake. Protein serves as the building block for muscles, making it essential to consume an adequate amount. A standard recommendation is around 2 grams of protein per kilogram of body weight per day. This helps provide the body with the necessary nutrients to support muscle growth and repair.

The Power of Real Food

Fueling the body with the right nutrients is as important as the training itself. Opting for whole, minimally processed foods provides numerous benefits. These foods are rich in fiber and a wide range of micronutrients that contribute to overall health and performance. Unlike packaged and processed foods, which often lack essential nutrients, real foods offer sustained energy and support recovery. Athletes who prioritize real foods experience improved well-being, better digestion, and enhanced mental clarity – all of which are vital for peak performance on and off the field.

Recovery and Sleep: A Winning Combination

Recovery is a crucial component of an athlete’s journey, and sleep is one of the most powerful tools for effective recovery. Training breaks down muscle tissues, and it’s during rest that the body rebuilds and grows stronger. Consuming a protein-rich meal before bedtime can further support this recovery process. This strategy provides the necessary amino acids to fuel muscle repair and growth throughout the night. The body enters an anabolic state, promoting muscle development. A balanced meal example for bedtime might include lean protein, healthy fats, and complex carbohydrates, creating an optimal environment for recovery during sleep.

Navigating Nutrition Choices

Educating footballers about food choices is as diverse as the players themselves. Athletes come from various backgrounds, each with unique dietary preferences, cooking skills, and food values. As a dietitian, understanding these differences is crucial in tailoring advice effectively. For those already adept in the kitchen, focus might be on optimizing recipes and nutrition content. On the other hand, individuals with less experience may benefit from guidance on navigating grocery aisles, selecting the right ingredients, and creating simple, nutritious meals. By meeting players where they are, a personalized approach ensures that each athlete can make meaningful changes aligned with their goals.

Organic vs. Conventional: The Debate

The discussion of organic and conventional foods often arises in the realm of nutrition. While organic options are marketed as healthier choices due to reduced chemical exposure, the reality can be more complex. Some studies suggest that organic produce may have marginally lower pesticide residues, yet both organic and conventional foods can be part of a healthy diet. Washing fruits and vegetables thoroughly helps reduce pesticide residues. The key takeaway is to prioritize consuming a variety of fresh produce, whether organic or not, as the benefits of fruits and vegetables far outweigh any potential concerns.


In the competitive world of football, nutrition can be a game-changer. By following these footballer nutrition tips, players can optimize muscle mass, enhance recovery, and boost overall performance. The combination of strategic protein intake, real food choices, and thoughtful recovery practices sets the stage for success on the field. Remember that each athlete is unique, and tailoring nutrition advice to individual needs ensures that everyone has the opportunity to thrive. Whether you’re a seasoned pro or a rising star, embracing the power of proper nutrition can make all the difference in achieving your football goals.

To join our Coaches waitlist, fill out the link below:

Listen: iTunes | Spotify

Diaphragm Breathing Athletic PerformanceCategoriesPodcast Sports Psychologists and Dietitians

Episode 154 – Samantha McLeod

In the world of sports, every edge counts. Athletes tirelessly train their bodies, seeking that extra ounce of performance that can make all the difference. One often overlooked aspect that can be a game-changer is mastering Diaphragm Breathing Athletic Performance techniques. Integrating diaphragm breathing into your training regimen can lead to remarkable improvements in focus, coordination, and overall performance on the field. Diaphragm Breathing Athletic Performance techniques have been shown to enhance endurance and power output, allowing athletes to push their limits further. This technique empowers athletes to tap into their full potential, giving them an invaluable advantage in competitive scenarios. Whether you’re a seasoned professional or just starting on your athletic journey, understanding and incorporating Diaphragm Breathing Athletic Performance into your routine can elevate your game to a whole new level.

Samantha is the Managing Director of The SAM Centre. She is a Clinical Health Psychologist and a Sport and Exercise Psychologist. Samantha has 30 years of experience in private practice in well-established multidisciplinary clinics and as a consultant to private businesses, peak and sporting bodies, tertiary lecturer, and clinical leader in corporate and public health organizations.

Highlights of the episode:

  • Importance of getting out of your comfort zone
  • Getting experience in elite sport as a sports psychologist
  • What it takes to develop a champion’s mindset
  • How to improve your recovery and performance with diaphragmatic breathing
  • Mental skills athletes can start practicing now to become elite

Why Diaphragm Breathing Matters

Diaphragm breathing, also known as belly breathing, is a fundamental technique that engages the diaphragm muscle to draw in deeper breaths. This technique is pivotal for athletes as it maximizes the intake of oxygen, the crucial fuel for muscles during strenuous activity. By incorporating diaphragm breathing into your routine, you can enhance your endurance levels, allowing you to push boundaries and excel in your sport.

The Physiology Behind Diaphragm Breathing

Understanding the science behind diaphragm breathing is key to unlocking its potential. The diaphragm is a dome-shaped muscle located at the base of the lungs. When it contracts, it creates a vacuum effect, drawing air into the lungs. This deep inhalation optimizes oxygen exchange, ensuring that muscles receive the necessary oxygen for optimal function.

Reducing Performance Anxiety with Diaphragm Breathing

In high-pressure moments, athletes often experience performance anxiety, leading to tension and decreased coordination. Diaphragm breathing acts as a powerful tool to counteract this response. By engaging the diaphragm, you activate the body’s parasympathetic nervous system, promoting relaxation and reducing the fight-or-flight response. This allows for smoother, more controlled movements, particularly critical during critical game moments.

Incorporating Diaphragm Breathing into Training

To reap the benefits of diaphragm breathing, it’s essential to integrate it seamlessly into your training routine. Start with focused breathing exercises during warm-ups, gradually incorporating them into skill drills and game simulations. Coaches can play a pivotal role in emphasizing the importance of diaphragm breathing, ensuring that athletes adopt this technique as a natural part of their performance enhancement toolkit.

Enhancing Mind-Body Connection

Diaphragm breathing extends beyond physical benefits; it fosters a deeper mind-body connection. Athletes who master this technique find themselves more attuned to their body’s signals, allowing for quicker adjustments and a heightened sense of control during play. This increased awareness can be the key differentiator in critical moments, enabling split-second decisions that lead to victory.

Conclusion: Elevate Your Game with Diaphragm Breathing

Incorporating diaphragm breathing techniques into your training arsenal is a transformative step toward unlocking your full athletic potential. By optimizing oxygen intake, reducing performance anxiety, and enhancing the mind-body connection, you can take your performance to new heights. Embrace diaphragm breathing as a core element of your training routine, and watch as it propels you toward success on the field. Elevate your game, starting today.

To join our Coaches waitlist, fill out the link below:

Listen: iTunes | Spotify

caffeine on game dayCategoriesElite Lifestyle Footy Tips Get Better Plan Sports Psychologists and Dietitians

The best tips to use caffeine on game day! | Prepare Like a Pro

Coffee is a staple for athletes all over the world, including AFL players, whether it’s for regular footy training or a crucial AFL game day. Caffeine is a stimulant and can help you feel more energised and alert, which can be helpful before a big game. Read on as we discuss the effect of caffeine on athletes and tips on how to use it on a game day.

Caffeine for Athletes’ Performance

Caffeine is one of the most well-studied ergogenic aids (substances, equipment, or practices that help people use, produce, or recover more energy) and is known to help athletes exercise harder and longer. Caffeine stimulates the brain, making it easier to think clearly and concentrate.

Caffeine has been studied for both stamina and short-term, high-intensity exercise in over 74 research studies. Caffeine enhances performance and makes the effort appear easy, according to the vast majority of research (by about six percent).

The average boost in performance is about 12%, with greater benefits seen during endurance exercise than shorter exercise (eight to twenty minutes) and a negligible amount for sprinters. Athletes who rarely consume coffee and hence are not tolerant of its stimulating effect reap even more benefits.

Don’t assume that a caffeine boost would improve your performance because everyone reacts to caffeine differently. You may become queasy, experience “coffee stomach,” or experience caffeine jitters at a time when you are already nervous and concerned.

And so, how much coffee should an athlete consume to get that edge? 250 mg of caffeine per day is considered moderate. The amount of caffeine that improves performance in research studies ranges from 1.5 to 4 mg/lb body weight (3 to 9 mg/kg) given one hour before exercise. This equates to around 225 to 600 milligrams for a 150-pound person. It does not appear that more is better.

The majority of athletes receive their caffeine from coffee; others use caffeinated gels, Red Bull, or NoDoz tablets. Some sportsmen prefer products with specific doses because the quantity of caffeine in coffee varies so much. 

If you are unsure how much you should ingest, it’s best to consult a sports doctor or sports dietitian. They should have the most up-to-date information on what is an appropriate dosage for you as an individual.

Tips for Athletes on Drinking Coffee During Game Day

Coffee is great for a quick pick-me-up but it’s important to know how your body will react. Here are some useful tips that you can use with regard to consuming caffeine during the game day:

1) Drink Coffee an Hour or Two Before the Game

Many people swear by coffee as a pre-game energy boost, and there is some science to back up this claim. Caffeine is a powerful stimulant that can improve focus and reaction time. However, it is important to note that everyone reacts to caffeine differently. Some people may find that coffee makes them jittery or anxious, while others may feel more alert and focused. 

It is also important to remember that coffee takes about an hour to kick in, so it is best to drink it an hour or two before the game. This way, you can see how it affects you and make sure it doesn’t interfere with your performance. Ultimately, whether or not you choose to drink coffee before a game is a personal decision. But if you do decide to give it a try, make sure you do so with caution and be mindful of how it affects you.

2) Have a Small Cup (250ML) Of Black Coffee 

Coffee is a popular beverage for many people, especially in the morning. It can help to wake you up and give you a boost of energy. However, too much milk and sugar in your coffee can actually make you feel more sluggish. When you’re trying to get energized for a game, it’s best to stick to black coffee. 

The caffeine will help to give you a boost without weighing you down. In addition, black coffee is also calorie-free, so you won’t have to worry about adding any extra calories to your diet. So next time you’re gearing up for a big game, ditch the milk and sugar and reach for a small cup of black coffee instead. 

3) Avoid Drinking Coffee on an Empty Stomach

It’s no secret that coffee can give you an energy boost. That’s why many people enjoy drinking a cup of coffee first thing in the morning. However, if you drink coffee on an empty stomach, it can actually cause an upset stomach during the game. The acids in coffee can irritate the lining of your stomach, leading to cramps, nausea, and diarrhea.

If you’re feeling especially sensitive, you might even experience vomiting. So, if you’re planning on consuming coffee before a big game, be sure to eat something first. A light snack or meal will help to buffer the acids in your coffee and reduce the risk of stomach problems.

4) Add Honey to Your Coffee

If you’re feeling tired, there’s no need to reach for a can of energy drink or a cup of coffee loaded with sugar. Instead, try a small cup of coffee with one teaspoon of honey. The honey will help to boost your energy levels, and the coffee will improve your focus and alertness.

Plus, the combination of the two ingredients will taste great and give you the perfect pick-me-up when you need it most. So next time you’re feeling fatigued, reach for a cup of coffee and a spoonful of honey instead your body will thank you for it.

5) Drink Plenty of Water Throughout the Day To Stay Hydrated

The big game has finally arrived and you’re nursing a red bull, thinking to yourself that this can be the edge that will push you and your team to victory. However, what you may not realize is that coffee can actually lead to dehydration.

That’s why it’s important to drink plenty of water throughout the day, especially if you’re drinking coffee. Water helps to replenish the fluids in your body, and it’s essential for maintaining proper body function. So if you’re going to drink coffee on game day, make sure to also drink plenty of water to stay hydrated. Your body will thank you for it.

Final Thoughts

Caffeine can be a great way to improve your performance on game day. Just remember to consume it in moderation and be aware of how it affects you. And don’t forget to stay hydrated by drinking plenty of water throughout the day. With these tips in mind, you’re sure to have a successful game day! 

If you need help getting that edge over your opponents, contact the AFL strength and conditioning coaches at Prepare Like A Pro. We can help you optimize your training regimen to help you achieve your goals. Contact us today to get started!



Be updated with the new trends. Listen to your favorite athletes and learn from reliable coaches. Subscribe to Prepare Like A Pro Youtube and Podcast!

Sports Psychology for High PerformanceCategoriesElite Lifestyle Footy Program Footy Tips Sports Psychologists and Dietitians

​​Sports Psychology for High Performance

Do you ever wonder how the top athletes in the world seem to always be at the top of their game? It’s not just natural talent – a large part of their success comes from psychological factors. Sports psychology is the study of how our minds influence our physical performance. In this blog post, we will discuss some of the key concepts in sports psychology and how they can be used to improve your own performance!

What Is Sports Psychology and How Can It Help Athletes Achieve Success?

Sports psychology is a branch of psychology that studies the mental and emotional factors that influence performance in sports. It can be used to help athletes overcome obstacles, such as performance anxiety or a fear of failure. Sports psychologists may also work with coaches to help them better understand their players and develop strategies for maximizing their potential. 

In addition, sports psychologists can provide guidance on nutrition and sleep habits, which are essential for optimal performance. By understanding the mental and emotional factors that affect an athlete’s performance, sports psychologists can help athletes achieve success both on and off the field.

The Benefits of Sports Psychology for Athletes

Sports psychology is a relatively new field that is only now beginning to be fully understood and appreciated by the general public. However, athletes have long been aware of the importance of mental preparation and focus in achieving peak performance. In recent years, sports psychologists have begun to work more closely with athletes to help them overcome psychological barriers and reach their full potential. Here are some benefits that athletes can reap from sports psychology:

Joe Rogan on the importance of sports psychology:

1) Improved Focus and Concentration

It’s no secret that athletes are some of the most focused and dedicated people in the world. After all, their success depends on their ability to maintain their focus and concentration amidst the pressure of competition. However, what is less well-known is that athletes can actually experience improved focus and concentration thanks to sports psychology. By working with a sports psychologist, athletes can learn techniques for managing stress and anxiety, improving their mental game, and remaining focused during competition. As a result, they are better able to utilize their full potential and achieve peak performance. Whether it’s hitting a game-winning shot or crossing the finish line first, athletes who utilize sports psychology often find themselves rising to the occasion when it matters most.

2) Increased Motivation

Athletes are also some of the most motivated people in the world. They are constantly striving to improve their performance and reach new levels of success. However, motivation can sometimes be difficult to maintain, especially when an athlete is dealing with disappointment or setbacks. Sports psychology can help athletes keep their motivation high by teaching them how to set goals, stay positive, and find inspiration in their failures. By working with a sports psychologist, athletes can learn how to maintain their motivation throughout the ups and downs of their careers.

3) Enhanced Performance

Anyone who has ever played a sport knows that there is more to winning than just physical ability. The psychological effects of competition can be just as important as the physical ones. This is where sports psychology comes in. Sports psychologists help athletes to improve their performance by teaching them how to control their thoughts and emotions. They also help athletes to develop mental toughness and to handle pressure. As a result, athletes who work with sports psychologists often find that they are able to take their game to the next level. In addition, sports psychologists can also help athletes to recover from injuries and to cope with disappointment. For many athletes, working with a sports psychologist is an essential part of achieving success.

4) Develop Communication Skills and Cohesion

One of the most important things that athletes can learn from sports psychology is how to communicate effectively. In order to be successful, athletes need to be able to communicate with their teammates and coaches. This means being able to share information and give and receive feedback. Sports psychology can help athletes to develop the communication skills that they need to be successful. In addition, sports psychology can also help to develop cohesion among teammates. By working together, athletes can develop a strong sense of team spirit and camaraderie. This can lead to better performance on the field or court. 

5) Instill a Healthy Belief System

We all have a certain belief system that dictates how we think and act. This belief system is usually based on our previous experiences, and it can have a big impact on our performance in sports. If we believe that we’re not good enough or that we’re going to fail, then it’s very likely that we’ll underperform. On the other hand, if we have a healthy belief system, then we’re more likely to succeed. Sports psychology can help instill a healthy belief system by identifying irrational thoughts and helping us to replace them with more positive ones. In addition, sports psychologists can also help us to develop mental toughness and resilience, which are essential for success in athletics. By understanding and utilizing sports psychology, we can give ourselves a much better chance of achieving our goals.

Ted talk on sports psychology: 

How To Use Sports Psychology Techniques To Improve Your Performance

Whether you’re a professional athlete or just a weekend warrior, sports psychology can help you improve your performance. By learning to control your thoughts and emotions, you can gain a mental edge over your opponents. Here are some techniques that can help you tap into your inner athlete:

  1. Visualization: picturing yourself succeeding can help increase your confidence and improve your performance.
  2. Goal setting: setting specific, achievable goals will help you stay motivated and focused.
  3. Self-talk: positive self-talk can increase your confidence and help you overcome negative thoughts.
  4. Relaxation: learning how to relax both mentally and physically can help reduce stress and improve your focus.

By using these techniques, you can develop the mental toughness needed to perform at your best. So get out there and start achieving your goals!

Listen to our interview with Collingwood football clubs sport psychologist Jacqui Louder:


Be updated with the new trends. Listen to your favorite athletes and learn from reliable coaches. Subscribe to Prepare Like A Pro Youtube and Podcast!

Hydration for Peak PerformanceCategoriesPodcast Sports Psychologists and Dietitians

Episode 114 – ​​Darryl Griffiths

In the fast-paced world of sports, maintaining peak performance is crucial. One often overlooked aspect that can make a significant difference is hydration. Athletes need to understand their unique sweat rates and sodium losses to tailor their hydration strategies effectively. In this comprehensive guide, we’ll delve into expert tips for achieving optimal hydration for peak performance.

Prior to founding KODA, Darryl was a firefighter and is the Author of Sweat. Think. Go Faster.

Highlights from the episode:

  • How to find out the sweat rate
  • What supplements do you need for your sweat rate and sodium concentration 
  • What athletes do during half-time to rehydrate and refuel 
  • What could be improved for fueling athletes
  • Best fueling for athletes

Understanding Your Sweat Rate

To begin, it’s imperative to comprehend your individual sweat rate and sodium loss. This critical information forms the foundation of your hydration plan. The most accurate method involves pre and post-wasting, preferably in a controlled environment like a nude state, during a one-hour session that simulates competitive conditions. This approach allows for precise measurement and adjustment of fluid intake. Remember, what works for one athlete may not be suitable for another, so avoid adopting a one-size-fits-all approach based on teammates’ practices.

Tailoring Hydration to Your Needs

Every athlete has unique hydration needs. It’s essential to realize that there’s no universal formula that applies to everyone. Even if you’re on the outskirts of making a team, honing in on your hydration strategy can be a game-changer. Proper hydration not only impacts physical performance but also plays a significant role in cognitive function. The ability to process information swiftly is paramount in modern sports, particularly in the AFL. Therefore, understanding and addressing your specific hydration requirements can give you a competitive edge.

Half-Time Hydration Strategies

At halftime, rehydration and refueling are crucial for sustaining performance in the second half. However, the frequency of breaks for runners to distribute fluids can vary. In certain situations, such as when playing in hot environments like Brisbane, Gold Coast, Darwin, or Perth, opportunities to drink may be limited by the game’s pace. This raises concerns about adequate hydration. It’s an issue that the AFL should consider addressing, as players’ peak performance is contingent on being properly hydrated.

Eliminating Ineffective Fuel Sources

One perplexing practice that persists in some elite sports circles is the consumption of lollies (candies) as an energy source. This practice, which stems from sponsorship relationships, is far from ideal. Lollies provide an inefficient source of energy compared to more scientifically-backed options like energy gels. Energy gels, particularly those formulated with advanced pre-digestion techniques, offer a superior form of fuel. They closely mimic chyme, the semi-fluid state food assumes in the stomach, ensuring swift absorption of glucose into the bloodstream, where muscles and the brain can readily access it.

Conclusion: Mastering Hydration for Peak Performance

In conclusion, optimizing hydration is a fundamental aspect of achieving peak athletic performance. Understanding your individual sweat rate, tailoring your hydration plan, and making informed choices about fuel sources can make a substantial difference in your game. It’s time to reevaluate traditional practices and embrace scientifically-supported methods. By doing so, you’ll be taking a significant step towards unlocking your full potential on the field or court. Remember, peak performance is not just about talent and training; it’s also about making the right choices when it comes to your body’s essential needs.


Listen: iTunesSpotify

Sports Performance TipsCategoriesPodcast Sports Psychologists and Dietitians

Episode 111 – ​​Pip Taylor

When it comes to excelling in sports, athletes are constantly seeking ways to enhance their performance. In this comprehensive guide, we’ll explore valuable Sports Performance Tips to help athletes of all levels reach their full potential. Sports Performance Tips are essential for anyone looking to improve their game. Whether you’re a seasoned professional or just starting out, implementing the right strategies can make a significant difference in your performance on the field, track, or court. From nutrition to mental conditioning, we’ll cover it all. Read on to uncover the secrets that can give you a competitive edge.

Pip is a former professional athlete and is currently engaged in a leadership position for public service, as well as providing expertise through her consultancy business. She was the former performance sports dietitian at Brisbane Lions.

Highlights from the episode:

  • Tips for new dieticians working in a high-performance environment
  • How to be effective with your time as a dietician
  • How to get buy-in from the management or club
  • Common mistakes dietitians make

The Power of Proper Nutrition

Nutrition forms the cornerstone of any successful athlete’s regimen. It provides the fuel your body needs to perform at its peak. Learn about the specific nutrients crucial for optimal performance and how to create a balanced diet tailored to your sport.

Building Strength and Endurance

Physical conditioning is paramount in sports. Discover effective strength training exercises and endurance-building routines designed to enhance your stamina and power. We’ll also delve into recovery techniques to ensure your body can withstand the demands of rigorous training.

Mental Toughness and Focus

A strong mental game can be the deciding factor between victory and defeat. Explore techniques to cultivate mental resilience, improve concentration, and develop a winning mindset. From visualization exercises to mindfulness practices, you’ll find strategies to elevate your mental game.

Injury Prevention and Recovery

Injuries can be a significant setback for any athlete. Learn valuable tips on preventing common sports-related injuries and how to facilitate a swift and effective recovery. We’ll also discuss rehabilitation exercises and techniques to get you back in the game stronger than ever.

Fine-tuning Technique and Form

Refining your technique and form is essential for optimizing performance. Whether it’s perfecting your golf swing or honing your sprinting form, our experts provide actionable advice and drills to help you fine-tune your skills.

Tailoring Training Plans

Every athlete is unique, and so should their training plan. Understand the importance of personalized training programs that cater to your specific strengths, weaknesses, and goals. Discover how a customized approach can lead to breakthroughs in your performance.

The Role of Rest and Recovery

Rest is just as crucial as training itself. Learn about the science of recovery, including the importance of sleep, proper hydration, and relaxation techniques. Uncover how optimizing your rest periods can lead to enhanced performance on the field.

Embracing Technology and Innovation

In today’s high-tech world, technology plays a pivotal role in sports performance. Explore the latest advancements, from wearable fitness trackers to cutting-edge training simulations. Learn how to leverage technology to gain a competitive edge.

Implementing a Holistic Approach

Achieving peak performance isn’t solely about physical prowess. It’s about adopting a holistic approach that encompasses nutrition, mental well-being, and smart training. Discover how integrating these elements can revolutionize your performance on game day.

In conclusion, achieving optimal sports performance requires a multifaceted approach. By incorporating these expert tips into your training regimen, you can unlock your full potential as an athlete. Remember, success is not solely measured by wins and losses, but by the journey of continuous improvement and dedication to your craft.



Listen: iTunesSpotify