Ingredience:
5-6 bílků,10 dkg cukru moučka,2 vanilky,10 dkg másla,18 dkg hrubé mouky,hrstka mletých ořechů,balíček rozinek,lžíce kandovaného ovoce a troška prášku do pečiva.
Postup:
Z bílků ušleháme sníh,přisypeme vanilky a vmícháme moučkový cukr.Máslo rozehřejeme a přidáme do sněhu a za stálého promíchávání přidáme mouku s práškem a nakonec dáme rozinky,kandované ovoce a ořechy.
Upečeme v předehřáté troubě na 200 stupňů,ve formě,kterou předem vymažeme sádlem a vysypeme hrubou moukou.
Endurance Health & Lifestyle: Sleep’s Impact on The Athlete – Can Daytime Naps Enhance Performance?
**Sleep and the athlete: can daytime naps power performance?**
Sleep is often overshadowed by training and nutrition in the world of athletes,
but it plays a pivotal role in determining both physical and mental performance.
For those who prioritize peak performance, understanding the importance of sleep—and how to
optimize it—can mean the difference between success and
stagnation.
**Why is sleep vital?**
Sleep is the cornerstone of recovery. During sleep, the body undergoes a series of processes that
repair and regenerate cells, aiding in muscle recovery, tissue healing, and overall physiological
restoration. For athletes, this means lessens the
likelihood of injury, improves endurance, and enhances strength.
Additionally, sleep is crucial for mental clarity and focus, which are essential for peak performance during training sessions and competitions.
**More nighttime sleep**
Generally, adults require 7-9 hours of quality sleep each night to function at their best.
For athletes, the need for sleep can be even greater due
to the physical demands placed on their bodies. Chronic sleep deprivation can lead to reduced performance, increased fatigue, and an elevated risk of injury.
Consistent and adequate nighttime sleep is a foundation for high-performance
athletics.
**What about daytime napping?**
Naps are often seen as a way to catch up on lost sleep or to recover during the day.
For athletes, short naps (20-30 minutes) can offer significant benefits, particularly when recovery is limited by time constraints.
Research shows that napping can improve alertness, enhance creativity,
and boost overall mood, all of which are advantageous for performance.
For some individuals, a brief nap may even improve physical performance
by increasing blood flow to muscles and promoting recovery.
**Figure 1: The impact of napping on various measures of athletic performance**
Studies have demonstrated that consistent napping can lead to improved endurance,
speed, and accuracy. For example, athletes who take regular naps often experience better recovery and reduced fatigue compared
to those who rely solely on nighttime sleep.
In some cases, naps have been shown to enhance reaction times and decision-making, which are critical in sports that require quick thinking and precision.
**In conclusion**
Sleep is a non-negotiable component of athletic success. Both nighttime sleep and strategic daytime napping play
unique roles in optimizing performance. For athletes
looking to unlock their full potential, prioritizing sleep quality and quantity is essential.
Without adequate sleep, the body struggles to recover, leading to
poor performance and an increased risk of injury.
**Andrew Hamilton**
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