// // Button groups // -------------------------------------------------- // Make the div behave like a button .btn-group, .btn-group-vertical { position: relative; display: inline-block; vertical-align: middle; // match .btn alignment given font-size hack above > .btn { position: relative; float: left; // Bring the "active" button to the front &:hover, &:focus, &:active, &.active { z-index: 2; } &:focus { // Remove focus outline when dropdown JS adds it after closing the menu outline: 0; } } } // Prevent double borders when buttons are next to each other .btn-group { .btn + .btn, .btn + .btn-group, .btn-group + .btn, .btn-group + .btn-group { margin-left: -1px; } } // Optional: Group multiple button groups together for a toolbar .btn-toolbar { margin-left: -5px; // Offset the first child's margin &:extend(.clearfix all); .btn-group, .input-group { float: left; } > .btn, > .btn-group, > .input-group { margin-left: 5px; } } .btn-group > .btn:not(:first-child):not(:last-child):not(.dropdown-toggle) { border-radius: 0; } // Set corners individual because sometimes a single button can be in a .btn-group and we need :first-child and :last-child to both match .btn-group > .btn:first-child { margin-left: 0; &:not(:last-child):not(.dropdown-toggle) { .border-right-radius(0); } } // Need .dropdown-toggle since :last-child doesn't apply given a .dropdown-menu immediately after it .btn-group > .btn:last-child:not(:first-child), .btn-group > .dropdown-toggle:not(:first-child) { .border-left-radius(0); } // Custom edits for including btn-groups within btn-groups (useful for including dropdown buttons within a btn-group) .btn-group > .btn-group { float: left; } .btn-group > .btn-group:not(:first-child):not(:last-child) > .btn { border-radius: 0; } .btn-group > .btn-group:first-child { > .btn:last-child, > .dropdown-toggle { .border-right-radius(0); } } .btn-group > .btn-group:last-child > .btn:first-child { .border-left-radius(0); } // On active and open, don't show outline .btn-group .dropdown-toggle:active, .btn-group.open .dropdown-toggle { outline: 0; } // Sizing // // Remix the default button sizing classes into new ones for easier manipulation. .btn-group-xs > .btn { &:extend(.btn-xs); } .btn-group-sm > .btn { &:extend(.btn-sm); } .btn-group-lg > .btn { &:extend(.btn-lg); } // Split button dropdowns // ---------------------- // Give the line between buttons some depth .btn-group > .btn + .dropdown-toggle { padding-left: 8px; padding-right: 8px; } .btn-group > .btn-lg + .dropdown-toggle { padding-left: 12px; padding-right: 12px; } // The clickable button for toggling the menu // Remove the gradient and set the same inset shadow as the :active state .btn-group.open .dropdown-toggle { .box-shadow(inset 0 3px 5px rgba(0,0,0,.125)); // Show no shadow for `.btn-link` since it has no other button styles. &.btn-link { .box-shadow(none); } } // Reposition the caret .btn .caret { margin-left: 0; } // Carets in other button sizes .btn-lg .caret { border-width: @caret-width-large @caret-width-large 0; border-bottom-width: 0; } // Upside down carets for .dropup .dropup .btn-lg .caret { border-width: 0 @caret-width-large @caret-width-large; } // Vertical button groups // ---------------------- .btn-group-vertical { > .btn, > .btn-group, > .btn-group > .btn { display: block; float: none; width: 100%; max-width: 100%; } // Clear floats so dropdown menus can be properly placed > .btn-group { &:extend(.clearfix all); > .btn { float: none; } } > .btn + .btn, > .btn + .btn-group, > .btn-group + .btn, > .btn-group + .btn-group { margin-top: -1px; margin-left: 0; } } .btn-group-vertical > .btn { &:not(:first-child):not(:last-child) { border-radius: 0; } &:first-child:not(:last-child) { border-top-right-radius: @border-radius-base; .border-bottom-radius(0); } &:last-child:not(:first-child) { border-bottom-left-radius: @border-radius-base; .border-top-radius(0); } } .btn-group-vertical > .btn-group:not(:first-child):not(:last-child) > .btn { border-radius: 0; } .btn-group-vertical > .btn-group:first-child:not(:last-child) { > .btn:last-child, > .dropdown-toggle { .border-bottom-radius(0); } } .btn-group-vertical > .btn-group:last-child:not(:first-child) > .btn:first-child { .border-top-radius(0); } // Justified button groups // ---------------------- .btn-group-justified { display: table; width: 100%; table-layout: fixed; border-collapse: separate; > .btn, > .btn-group { float: none; display: table-cell; width: 1%; } > .btn-group .btn { width: 100%; } > .btn-group .dropdown-menu { left: auto; } } // Checkbox and radio options // // In order to support the browser's form validation feedback, powered by the // `required` attribute, we have to "hide" the inputs via `opacity`. We cannot // use `display: none;` or `visibility: hidden;` as that also hides the popover. // This way, we ensure a DOM element is visible to position the popover from. // // See https://github.com/twbs/bootstrap/pull/12794 for more. [data-toggle="buttons"] > .btn > input[type="radio"], [data-toggle="buttons"] > .btn > input[type="checkbox"] { position: absolute; z-index: -1; .opacity(0); } .elementor-animation-grow-rotate { transition-duration: 0.3s; transition-property: transform; } .elementor-animation-grow-rotate:active, .elementor-animation-grow-rotate:focus, .elementor-animation-grow-rotate:hover { transform: scale(1.1) rotate(4deg); } TOP 10 Healthy Apps in 2026 – Smart Porteria Virtual https://www.solucionessmart.com.uy/smartporteria Wed, 04 Mar 2026 18:54:47 +0000 es hourly 1 https://wordpress.org/?v=7.0.4 Healthy Habits of Pro Athletes INTERNATIONAL CERTIFICATION OF EXCELLENCE IN FITNESS https://www.solucionessmart.com.uy/smartporteria/2026/03/04/healthy-habits-of-pro-athletes-international/ https://www.solucionessmart.com.uy/smartporteria/2026/03/04/healthy-habits-of-pro-athletes-international/#respond Wed, 04 Mar 2026 14:07:04 +0000 https://www.solucionessmart.com.uy/smartporteria/?p=37955 For athletes, the choice of a healthy diet is often limited by their financial situation [69,75]. Participation in certain sports can be costly and therefore only attract those who can afford it [26]. Sometimes, one’s level of income is not always the decisive factor in food choice. Meals should include a variety of fruits and vegetables, low-fat dairy, and protein. Dehydration is the most common reason for poor performance, but it’s also the most preventable. Drink water as well as fluids that have electrolytes in them, because they can help the body hold on to water.

1. Nutrition Knowledge Needs of Student Athletes

As a self-taught practitioner, I have been exploring these practices for the past decade and my passion lies in sharing their benefits with others. They are adaptive to change and hence come up with better strategies or change the entire plan altogether. It is known to them that success never comes alone but with a series of setbacks, and they also know that with setback comes the opportunity to learn and grow. It can be one of the reasons for bad performance and lack of confidence.

  • The key is to make it part of your lifestyle, not an occasional choice.
  • For long exercise (more than 90 minutes), sports or sugary drinks can fuel muscles.
  • Primarily, we recommend athletes emphasize minimally-processed sources of lean protein.
  • Breakfasts that are high in protein and dense in nutrients are the way to go.
  • Developing a network of family and friends can also help athletes feel supported and connected when they’re away from the team.
  • The importance of adequate energy intake reaches far beyond athletic performance.

Sporting performance and glycaemic index

Use these habit-building strategies to focus in on your training, nutrition, and recovery. Many of them participate in team sports, which helps develop not only physical fitness but also social skills. Whether it’s an egg scramble with veggies or a morning meal with bacon starring in a side roll, she eats in the morning, no matter how busy her day is. Eight-plus hours of sleep a night gets a thumbs-up from us, not just because getting a good night’s sleep feels oh-so-nice, but also because it affects how we work—the very quality of work we produce, in fact. We’re both runners, for example, who value the feeling that comes from a good workout.

healthy habits for athletes

Sleep and Recovery Go a Long Way

healthy habits for athletes

We can’t always help having to dash from activity to activity, but when you do have the opportunity to put your feet up, please take it — guilt-free. Many elite athletes have begun to speak out about the positive effects of meditation. There is accumulating evidence that carefully planned periods of training with low carbohydrate availability may enhance some of the adaptations in muscle to the training program.

More fuel (high-carbohydrate foods) may be needed right after exercise, and then a balanced meal within 2 hours. For repeated bouts of prolonged exercise, it is helpful to increase the salt intake during meals to help the body maintain fluid balance. Athletes should know how nutrition affects growth, health, and physical and mental performance. Balanced diets should include energy foods, which are fats, proteins, and carbohydrates such as starches and sugars.

Protein and Athletic Performance

Fats are essential in the diet to maintain bodily processes, such as hormone metabolism and neurotransmitter function. Take our free 2-minute quiz to discover how effective your training is and get recommendations for how you can improve. Current recommendations for carbohydrate requirements vary depending on the duration, frequency and intensity of exercise. “Mindfulness, meditation, and positivity – these three words describe me the best. I founded “BeHappyHuman” blog dedicated to spreading happiness and inner peace through mindfulness and meditation techniques.

Quit Smoking and Reduce Alcohol Consumption

It’s easy to make changes for a couple of days in a row, the hard work lies in making these changes stick for the long haul. This is also how you get results, by being consistent – repeating the same behaviors for an extended period of time. If you don’t have to drive out of your way to get some exercise, try a home workout regime or find a fitness center on your way home from the office.

Create a Morning and/or Bedtime Routine

Dr. Ragasa recommends 80 to 96 ounces of water per day for athletes. And while you’re exercising, aim for 1 to 2 gulps every 15 or 20 minutes. A mix of healthy carbohydrates, fats, and protein will give your body the energy it needs when it’s time to perform. Dr. Ragasa points out, “The body’s preference for fuel is first carbohydrates, second fats, and last proteins.

Gut Health Basics and 3 Foods That Support It

In this article, we will delve into the specific health habits that are key for athletes to maintain. It is important best strenght training apps to remember that food choices are dynamic, and their importance can vary with time, place, and changing situations in which athletes are choosing their food. According to a study [93], there is a growing interest in plant-based diets, especially in relation to vegan diets and semi-vegetarian or flexitarian diets among athletes. Approximately 8% of international athletes follow a vegetarian diet, and 1% are vegans [94].

Do athletes have to count calories?

Look no further because I have great easy lunch ideas that go above and behind your regular ole ham and cheese sandwich. Kobe proved that knowing and practicing the fundamentals are key. List of commercial products for detecting food intolerances or allergies. Some may eat small amounts of gluten until they reach a threshold, while others are gluten-intolerant.

Carbohydrates are essential for fuel and recovery

You’ve probably heard that abs are made in the kitchen, but so are muscles and strength. Pretty much any gym goal you have is going to be supported by what you eat. Those muscles you’re looking to build need fuel — food — to grow. By keeping on top of your nutrition habits, you’ll be able to make more progress in the gym. Taking days off from training is sometimes deliberate and can take the form of complete rest days or active recovery days.

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