Your Ultimate Guide to Optimal Performance

Exercise is more than a routine—it's a pathway to truly embracing life. It goes beyond just the immediate boost of feel-good energy; it's about crafting a lifestyle where goals are within reach and every challenge is an opportunity to grow.

Here at U Perform our community welcomes everyone, from those just starting their fitness journey to seasoned athletes, offering inspiration, guidance, and motivation. Discover the world of sports, fitness, nutrition, and recovery and explore the benefits of staying active, like improved mental health and physical well-being.

Whether you enjoy hitting the gym, running, doing yoga, or just living a health and active lifestyle, you can be confident that you are making a positive step forward to improving your overall health & wellbeing.


Your sports & fitness journey will be full of ups and downs, progress is rarely linear. But every obstacle and every challenge are new opportunities to learn and to grow. And to help you better navigate this journey, we have compiled over 50 years of combined experience in sport and human performance, into this handy guide.

No matter your sport, activity, or fitness level, consistency always wins. Embracing an active lifestyle is less about the intensity of each session and more about the consistency of your efforts. It's the daily commitment to moving your body, making healthier choices, and setting aside time for your well-being that truly makes the difference.

This steady approach ensures that exercise becomes a sustainable part of your life, not just a fleeting moment of ambition. By prioritising regularity over the need to push yourself to the limits every time, you understand that progress is measured in persistence, and success is seen in the accumulation of those small, daily victories and habits.

The beauty of consistency lies in its accessibility too. It’s not about the occasional heroic workout but the ongoing dedication to being active in ways that fit into our lives and that we enjoy.

This approach fosters a deeper connection to our bodies, allowing us to tune into what we need, day by day, and adjust accordingly. It builds resilience, not just physically but mentally, empowering us to keep going, even when life gets busy or motivation wanes. Consistency in being active and the discipline to maintain healthy habits are the foundation upon which lasting change is built, one step at a time.

One of the areas that active people struggle with is nutrition – finding that balance between quantity and quality can be tricky, especially when you have other commitments that demand your time and energy too.

Both protein and carbohydrates are essential macronutrients that you need each day to facilitate recovery and repair.

Protein is the building block of muscles, bones, ligaments, and tendons; everything that helps your body move through the day and perform at your best. When we exercise, we break down the protein in our body, making it important to consume enough protein each day to facilitate repair.

For active adults, this could be anywhere from 1.2g/kg body weight to 2g/kg body weight each day.

Here at U Perform we have a range of protein products containing collagen that can help increase your daily protein intake so you can hit your protein, sport, and fitness goals.

Collagen plays a critical role in the health and function of muscles, ligaments, tendons, bones, cartilage, and even your hair, skin, and nails too; giving connective tissues the strength, flexibility, and injury resistance required to perform optimally.


Achieve your next best performance!

If you are looking to elevate your game and improve your sports & fitness performance, why not follow these handy tips curated by our expert team who have more than half a century of combined experience in the sport & fitness industry. 


Effective Training Planning

  • Set realistic goals and break them down into manageable steps to keep yourself motivated and on track.
  • Incorporate a variety of workouts to engage different muscle groups, prevent boredom, and improve overall fitness.
  • Listen to your body and allow for flexibility in your training schedule to accommodate how you feel physically and mentally.


Optimised Nutrition

  • Fuel your body with a balanced diet rich in proteins, carbohydrates, fats, and micronutrients to support energy levels and recovery. Supplements like collagen and whey protein may also play a role in improving recovery after exercise.
  • Stay hydrated by drinking plenty of water throughout the day, especially before, during, and after workouts.
  • Consider timing your meals and snacks to optimise performance during training sessions and recovery afterward.


Restorative Sleep

  • Prioritise getting enough quality sleep each night to facilitate muscle recovery, improve performance, and maintain mental sharpness.
  • Establish a consistent sleep and wake time schedule, aiming for 7-9 hours of quality sleep per night, to support your body's natural circadian rhythms.
  • Create a pre-sleep routine that promotes relaxation, such as reducing screen time, reading, or meditation, to enhance sleep quality.

Consistency is Key

  • Focus on building a consistent routine that integrates seamlessly into your lifestyle, making regular exercise a habit rather than a chore.
  • Celebrate small achievements to stay motivated, recognising that consistent effort over time leads to significant results.
  • Remember that progress may not always be linear; embrace setbacks as opportunities for learning and growth.


That all might seem like a lot at first glance but focus on implementing small daily changes to your habits and routines to create lasting and enjoyable change, giving you results you simply won't believe!  

Our recommended products...

Active Collagen

Active Collagen is formulated with 2 Unique Bioactive Collagen Peptides® to support your ligaments, tendons, muscles, and joints. 

Active Whey & Collagen

Active Whey & Collagen is a world first in protein powder supplements. Formulated with a unique blend of Whey Protein and Bioactive Collagen Peptides®. 

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