How to deal with stress during sports?

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Dt. Komal Mehta
Dietitian Komal Mehta
PGD in Dietetics

Performance anxiety in athletes affects sports performance. Phosphatidylserine helps to relieve anxiety and stress, works on the cortisol to balance and control hormonal levels in the brain.

Stress or pressure can be negative or positive. In sports, for an athlete, stress is often related to the upcoming competition. It can be caused by internal thoughts such as `I have to win this big race’ or it can be external such as `the media pressure’. If a sportsperson can handle this pressure positively, it can facilitate good performance. Stress is inevitable for athletes. A stressed athlete may not eat well, can be sleepless and more susceptible to injuries and illness. What happens when we are stressed during sports? How should we deal with it?

  • When we perceive any stressful situation, the adrenal cortex gland releases a hormone called cortisol, which initiates a response by increasing the heart rate, metabolism and creating a sense of anxiety. This response by the cortisol can produce more stressful thoughts, creating a negative cycle and thus causing more damage. Weight, sleep, and digestion is affected when there is excess cortisol. The excess cortisol response to exercise-induced stress has been linked to a negative training state, which could lead to overtraining. In any sport, this results in sore muscles, decreased performance, injury, low immunity, and depression.
  • Stress can create life-changing situations or events, impacting performance. Since there is no way to curb stress, an athlete has to combat to cut down on his or her stress and focus. Doing as much as possible to avoid overtraining, following a well-designed diet and exercise plan helps to reduce overall stress.
  • Sleep deprivation also increases cortisol, leading to a high stress level and ultimately affecting the sports performance. Recovery is achieved only through rest and sleep and it plays a vital role in the repair of muscles and consolidation of memory. Disciplined hours of sleep play a major role in an athlete’s performance and competition results. Sleep particularly provides more energy to both the brain and muscles; maintaining speed, accuracy and endurance. To avoid low energy, poor focus and slow recovery, ensure that you get that much-needed sleep of eight hours. One can try Chamomile tea before sleeping, which calms the muscles and nerves for a good night sleep.
  • Phosphatidylserine by BestSource Nutrition (containing a combination of phospholipids) is an ideal supplement to improve brain health, helping athletes in coping with high-stress levels and improving their performance.

    Phosphatidylserine is a naturally occurring phospholipid nutrient in organs with high metabolic activity such as the brain, lungs, liver, and heart. It is responsible for a variety of unique regulatory functions. Phosphatidylserine is known to speed up the recovery, prevent muscle soreness, improve well-being and possess ergogenic (performance boosting) properties for sports person. A study in the Journal of International Society of Sports Nutrition, 2008 Jul 28, 5:11 concluded that Phosphatidylserine is an effective supplement for combating exercise-induced stress and combating physiological deterioration accompanying too much exercise. It also promotes the desired hormonal level by blunting increase in the cortisol level.

    The study also says supplementation of Phosphatidylserine lowered cortisol response by 30%. Phosphatidylserine targets to eliminate extra cortisol to regulate metabolism. While an excess of cortisol may put an athlete in a negative thought cycle, Phosphatidyl Serine restores hormonal balance.

    Phosphatidylcholine contains the very important nutrient Choline. Choline is vital for mental clarity. Choline and its product acetylcholine correct the transmission of nerve signals by blocking stressful messages.

In my view, Phosphatidylserine by BestSource Nutrition is a natural brain supplement & helps in reducing stress and anxiety faced in sports, thus improving performance.

Disclaimer: All content provided in this section is for informational purposes only. Any views or opinions or claims represented in this content are personal, belong solely to the writer and do not represent those of people, institutions or organizations that the writer may or may not be associated with in professional or personal capacity unless explicitly stated. makes no representations as to the accuracy or completeness of any information on this article.


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February 29, 2024 at 05:13am

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