And while there was great camaraderie and support from fellow athletes - yes these folks are athletes- I think it is fairly safe to say no more shaving my legs, spray tans or classic physique trunks for me. I am retiring from competition with my amateur status intact.I enjoyed the training, nutrition and transformation part of the process better than competing. Although, it was truly a great exercise in self-discovery. Plus I am applying the training and nutrition strategies with my clients. Recent research from the AIS has indicated that sleep deprivation can result in changes to how carbohydrate is metabolised, hormonal function, appetite and protein synthesis (production). This can then result in a negative influence on athletic performance. from third party service providers – when they are engaged to supply services to us (such as professional services), provide information to us or invoice us for the provision of services.

Eating with friends and family - sitting down around a fire or a communal area to enjoy the company of the tribe or the family. Reflecting on the day, telling stories and enjoying food together. Not in front of the TV, iPad or the mobile phone. Remember the vagus nerve can be stimulated by speech.

How does sleep (or lack thereof) impact sports performance?

Aim to get up at the same time each day, as this makes it easier to get into a positive sleep routine. Smell your food - The simple act of smelling your food will switch your salivary glands on and get your stomach ready for the meal you are about to enjoy. Why? Did you know that research shows that sleep has a direct and significant impact on how well an individual will perform? Both during an event, and during a training session? And, intensive training can actually have a detrimental impact on sleep?

Do your best to make healthy food choices over the day. Plenty of veggies, lean protein and low GI carbs all help you to feel well, and perform well. Avoiding high GI (fast digesting) carbs in particularly later in the day is recommended, due to the energy boost they provide.High protein and high fat foods like red meat have been found to take longer to digest, and digestion slows during sleep. However, it’s not just after exercise you need to hydrate. Dehydration can hinder sporting performance by making you feel tired and reducing your strength and aerobic capacity. So, keep a water bottle handy before, during and after your workouts. Tip 5: Listen to your body