Success In e-Sports: This Is How Professional Gamers Stay Fit In Front of The Screen

It is estimated that between three and four million people in Germany are active in e-sports. The competitions in front of the screen take m...

It is estimated that between three and four million people in Germany are active in e-sports. The competitions in front of the screen take many hours, during which exercise and fitness are inevitably neglected. However, this does not mean that ex-athletes fulfill the cliché of unsportsmanlike nerds who are reluctant to exercise - on the contrary. In order to be successful in gaming, physical fitness, a healthy diet, and sufficient sleep are essential.

Staying fit in e-sports - why is it important?

The prejudice that electronic sports cannot be equated with "real" fitness persists. At the same time, concentrated gaming involves continuous physical and mental stress – two clear definitions of the term sport.

Long periods of sitting can cause wrist problems, tension, back, neck, and headaches in e-athletes. The lack of exercise has an effect on blood circulation, the long screen times on the sleep rhythm, and, as a result, on general physical performance. In e-sports, however, full concentration, optimal responsiveness, and an alert mind are essential to emerging victorious in complex games.

What health aspects should esports players focus on?

Physical and mental fitness is essential for first place on the virtual podium. Gamers should focus primarily on moderate endurance sports, adequate sleep, and a healthy diet.

The WHO (World Health Organization) recommends a weekly exercise quota of 2.5 hours. The "eSports study", published by the German Sport University Cologne, found in 2020 that around 80 percent of those surveyed met or even exceeded this recommendation.

An adult needs seven to eight hours of sleep at night. This workload is also fulfilled by the majority of e-athletes. Although the majority on competition days go to bed very late, they also get up later. In the "eSports study", more than 75 percent stated that they slept long enough.

Healthy Eating for Gamers: Fitness Food Tips

Last, but not least, a varied, healthy diet boosts performance: vitamins, fiber, carbohydrates, and proteins help you get started with e-sports and keep your body awake and fit for longer. It is advisable to rely on the recommendations of the German Society for Nutrition: Eat as varied foods as possible and eat five portions of fruit and vegetables a day, give preference to whole grains, use healthy fats, and drink water and coffee instead of soft or to put energy drinks.

When gaming, there is rarely time for a hearty meal. That's why the magic formula Meal Prep is: Handy, healthy snacks such as energy balls or bowls can also be eaten quickly at the desk. Another good tip is to let dextrose melt on your tongue while gaming. Dextrose is food for the brain and fuels the mind, as Dextro Energy has already explained.

Keyword soft and energy drinks: They contain a lot of sugar and, thanks to their caffeine content, give you an energy boost – but this only lasts for a short time. To reactivate concentration, it is better to have a (sugar-free) espresso.

Make breaks healthy

After two hours of screen time at the latest, e-athletes should take a few minutes to regenerate. Stretching exercises while standing and walking a few steps across the room relieve muscles and joints and prevent tension. Your eyes need a break too. To relieve the strain, you should regularly look up from the monitor and let your gaze wander. Important: Don't forget to blink. This prevents dry eyes.

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