Physical training of esports players: workouts and diets

In recent years, esports has gained massive popularity and official recognition, becoming one of the fastest-growing sports industries in the world. Many people mistakenly believe that success in esports depends solely on mouse and keyboard skills. However, professional esports athletes pay great attention to physical training, as good physical fitness helps improve concentration, endurance, and reaction time. In this article, we will discuss how esports athletes build their physical training routines, what workouts they perform, and what diets they follow to achieve peak performance.

### Why Physical Training for Esports Athletes is so Important?
Many believe that esports does not require physical activity since players spend most of their time in front of a computer. However, long gaming sessions, stress, and high competition demand not only mental abilities from players but also physical endurance. Good physical fitness helps players cope with the demands and prevents issues such as fatigue, muscle strain, back and hand pain, which are common among professional esports athletes.

Esports athletes work in conditions of high concentration and stress, leading to physical and emotional burnout. To enhance their performance, players incorporate physical workouts and balanced nutrition into their daily routines, helping maintain high energy levels and mental clarity.

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### Key Elements of Physical Training for Esports Athletes
Physical training for esports athletes includes several aspects: general physical preparedness, eye and hand training, as well as maintaining proper posture and injury prevention. Let’s look at each of them in detail.

#### Exercises to Improve Posture and Prevent Injuries
Esports athletes often spend 8-12 hours a day in front of a computer, which negatively affects their posture and can lead to spine, neck, and hand joint problems. To avoid such issues, players include exercises in their training routines to strengthen their back, shoulders, and neck. Some key exercises for this include:
— **Plank**: Strengthens back, abdominal, and shoulder muscles, helping maintain proper posture.
— **Pull-ups**: Develop upper body strength and improve shoulder positioning.
— **Stretching and neck exercises**: Help relieve tension in the neck area and improve blood circulation.

These exercises help esports athletes maintain the health of their back and hands, reducing the risk of developing chronic conditions like carpal tunnel syndrome.

#### Cardio Workouts to Improve Endurance
Endurance is a key element of success in esports, especially during long gaming matches and tournaments. Cardio workouts help esports athletes maintain high energy levels and concentration. Players can include activities such as:
— **Running or walking**: Strengthen the cardiovascular system and improve overall endurance.
— **Swimming**: A great way to improve physical fitness and relieve tension from joints and muscles.
— **Cycling**: Trains legs and cardiovascular system, and increases endurance.

These workouts help esports athletes maintain high concentration throughout the gaming day.

#### Hand and Finger Exercises
Players need to develop agility and strength in their hands and fingers since quick reactions and precise movements are essential for successful gameplay. They use special exercises like:
— **Hand grippers**: Strengthen wrist muscles and improve movement control.
— **Squeezing and relaxing hand balls**: Help develop finger dexterity and improve blood circulation in the hands.
— **Finger flexibility exercises**: Contribute to improved motor skills and reduce the risk of hand fatigue during long gaming sessions.

#### Eye Training
Constant eye strain is one of the main issues for esports athletes. To maintain eye health and improve concentration, they perform special exercises to relax eye muscles. Some of these exercises include:
— **20-20-20 rule**: Every 20 minutes, look at an object 20 feet (about 6 meters) away for 20 seconds.
— **Eye gymnastics**: Eye rotations and movements help relax muscles and reduce fatigue.
— **Frequent breaks**: Take short breaks for eye rest every 1-2 hours of gameplay.

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### Esports Athletes’ Diet: Nutrition for Maximum Concentration
In addition to physical workouts, professional esports athletes pay special attention to their nutrition. Diet affects cognitive abilities, energy levels, and overall well-being, directly impacting gaming performance.

#### Key Principles of Esports Athletes’ Nutrition
— **Balanced intake of proteins, fats, and carbohydrates**: Proteins are essential for muscle recovery, carbohydrates for energy maintenance, and fats for normal brain function.
— **Antioxidants and vitamins**: Foods rich in antioxidants such as berries, nuts, and green vegetables help improve memory and protect brain cells from stress.
— **Hydration**: Proper hydration is a key factor in maintaining concentration and endurance. Dehydration can lead to fatigue and reduced reaction time, so it’s important to drink water regularly throughout the day.

#### Sample Meal Ideas
— **Breakfast**: Oatmeal with berries and nuts, omelet with greens, or fruit smoothies.
— **Lunch**: Grilled chicken or fish with steamed vegetables, quinoa or whole grain bread.
— **Dinner**: Light salads with salmon, turkey, or tofu, complemented with greens and avocado.
— **Snacks**: Nuts, fruits, yogurt, or hummus with vegetables.

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Physical training and proper nutrition are essential parts of the success of professional esports athletes. Modern players understand that to achieve the best results, they need to maintain good physical fitness, improve posture, develop endurance and agility. Diet plays a significant role in supporting cognitive functions, concentration, and energy levels during long gaming sessions. Successful esports athletes work on themselves not only in the game but also beyond it to stay at the top of their abilities.