SC Connecticut News

Excelling in sports encompasses more than just rigorous training; multiple strategies contribute to optimal performance. Six faculty members from the Yale Department of Internal Medicine, many of whom are athletes themselves, discuss evidence-based methods to enhance athletic performance.

1. **Sleep**: Klar Yaggi, MD, MPH, professor of medicine (pulmonary, critical care and sleep medicine), emphasizes the importance of sleep for athletes. “Sleep not only allows the body to recover but also boosts mental health, accuracy, cognitive function, and cardiovascular and metabolic health,” Yaggi stated. He highlighted that elite athletes often nap before games. “There is strong evidence that shows naps significantly improve performance,” he said.

2. **Interval Training**: Yasuko Iwakiri, PhD, professor of medicine (digestive diseases), advocates for interval training—combining periods of fast activity with slower ones—to boost performance by improving cardiovascular fitness, endurance, muscle strength, and running efficiency. Iwakiri herself participates in weekly group runs leading up to races like the Faxon Law New Haven Road Race.

3. **Carbohydrates**: Raimund Herzog, MD, MHS, associate professor of medicine (endocrinology) and cyclist, focuses on optimizing carbohydrate intake for energy during rides. “Newer research has shown that the addition of fructose and longer-chain carbohydrates such as maltodextrin can provide more energy,” Herzog explained.

4. **Caffeine**: Jensa Morris, MD, assistant clinical professor of medicine and tennis player, finds caffeine essential for enhancing muscular and aerobic endurance as well as strength and sprinting abilities. “For optimal performance, the recommendation is three to six milligrams of caffeine per kilogram of body mass,” she noted.

5. **Cross-Training**: Richard Bucala, MD, PhD., Waldemar Von Zedtwitz Professor of Medicine (Rheumatology), underscores the benefits of cross-training in preventing injuries and maintaining overall health. He observed that activities like swimming can complement running by strengthening core muscles while providing relaxation.

6. **Mental Strength**: Mark Mamula, PhD., professor of medicine (rheumatology) and former competitive swimmer stresses mental focus as crucial for peak performance. “The ability to eliminate distractions through concentration or to channel nervousness can lead to peak performance,” Mamula said.

The Yale School of Medicine's Department of Internal Medicine is recognized nationally for its excellence in bringing together top clinicians, researchers, educators, and staff.