How can you improve your reaction time and reflexes?

Reaction time and reflexes are two fundamental elements in sport, particularly in sports where timing, power and responsiveness make all the difference. Let’s take a look at what we mean by reaction time and understand the steps we can take to improve it, as well as the supplements that can provide an extra edge in situations where quick reflexes really make all the difference to the outcome. Think of returning a serve in tennis, the speed at which you dodge a punch during a boxing match, or a sudden change of direction whilst running. All these actions require a high level of responsiveness and reflexes, and are closely linked to our nervous system’s ability to respond to external stimuli. The central nervous system (comprising the brain and spinal cord) and the peripheral nervous system are responsible for our responsiveness and reflexes. External stimuli are detected by peripheral receptors in our body and transmitted to the brain. The brain processes the stimuli and triggers a neuromotor response via efferent motor neurons. Just think how quickly this mechanism occurs – almost instantly!

The speed at which this mechanism occurs varies from person to person and can be greatly improved not only through appropriate behaviour but also by using concentration supplements. Before exploring the ‘concentration supplements’ category in detail, it is worth noting that reactions and reflexes are not quite the same thing. 

• Reactions are initiated by the brain voluntarily, in response to an external stimulus. 
• Reflexes, on the other hand, are almost involuntary responses that our brain initiates to protect us from danger.  

From a physiological point of view, there is therefore a real difference: reflexes travel directly through the spinal cord, without involving the brain. Reactions, on the other hand, are first processed by the brain, which then directs a response.  This physiological explanation accounts for why reflexes are faster than reactions, but it does not rule out the fact that there are many ways to make reaction times faster and more effective. Let’s look at how to achieve this by drawing up a list of useful tips for improving reaction times and reflexes.

What can you do to improve your reaction time and reflexes?

SLEEP

It may seem paradoxical, but it is nevertheless true: one of the best ways to maintain an efficient nervous system is to give it plenty of rest. During sleep, cognitive processes are optimised, the brain stores new information and the nervous system ‘regenerates’. A good rule of thumb is to sleep for at least 7 to 9 hours a night, paying particular attention to the quality of your sleep. Spending many hours in bed does not necessarily mean sleeping well; in fact, it is essential to optimise the efficiency and regularity of your sleep cycles. In fact, it is essential to optimise the efficiency and regularity of your sleep stages. In short, you need to ensure excellent ‘sleep hygiene’.

EAT HEALTHILY AND PROMOTE GUT HEALTH

The nervous system, the brain and the muscles are closely linked and influence one another. A ‘clogged-up’ gut leads to a ‘clogged-up’ brain, impairing cognitive function, reflexes and mood. This is why it is essential to look after gut health through a healthy diet, preferably a Mediterranean-style one. Once you’ve adjusted your diet, it can be very helpful to support the health of your gut microbiota with probiotic and multivitamin supplements. Be careful not to consume too many calories, as this can lead to excessive stimulation of the parasympathetic nervous system, making us feel sluggish and lethargic.

SPECIFIC TRAINING

There are a multitude of effective exercises designed to improve responsiveness and reflexes. We will mention a few of them, bearing in mind that neuromotor adaptations are slow processes, and that only consistent and sustained practice of these exercises can be beneficial. Signal-guided sprint exercises are extremely valuable and useful in all sports where a good sprint is crucial, such as tennis, padel and football.

Explosive plyometric exercises are another effective way of improving reaction times and reflexes. Exercises performed with a certain degree of speed and explosiveness improve neuromuscular recruitment; it is therefore necessary to train in this way as often as possible, rather than performing movements that are too slow, which could hinder reactivity. There is also a whole range of simple yet effective specific exercises, which have been practised for years in various sports, but we will not cover them here.

USING FOOD SUPPLEMENTS

For years, researchers in the field of dietary supplements have been trying to find ‘the magic supplement’ or a supplement specifically designed to boost concentration, reactivity and reflexes, but the reality is that, unfortunately, no such thing exists! However, there are a number of compounds whose use can prove very valuable in optimising the efficiency of the nervous system.B-complex vitamins, caffeine, ashwagandha, ginkgo biloba, phosphatidylserine, creatine, minerals and vitamin C are some of the most important substances worth mentioning. Alongside these, we should also consider a whole range of ‘minor’ compounds which have nevertheless been shown to have a powerful synergistic effect with those mentioned above.

Supplements for concentration

In the search for combinations of molecules that help improve cognitive function, our research and development team has developed two very interesting products.

1. COGNI-FORT, the new supplement from TN PHARMA, based on natural extracts and innovative raw materials, supports mental wellbeing, concentration and memory. This supplement is also designed to combat mental fatigue, reduce stress levels and ensure a better quality of sleep. Its precise formulation and the inclusion of patented raw materials make this supplement a valuable ally for mental wellbeing.
2. NEUROPURE RECOVERY, meanwhile, has been developed as a supplement aimed at ensuring optimal recovery of the nervous system, reducing cortisol levels (the stress hormone) and promoting quality sleep. If you recall, at the start of this article, we mentioned the importance of quality sleep for optimising the nervous system’s efficiency. Athletes know that cortisol is recovery’s worst enemy and that it is important to combat excess levels of this hormone using every means possible. Chronically high cortisol levels impair cognitive function and mood, weaken the immune system, and lead to apathy and a lack of motivation. All of this obviously has a negative impact on sporting performance, recovery and overall quality of life.

In conclusion, improving reflexes and responsiveness is entirely possible in sport, and by carefully following the advice given in this article and choosing the right dietary supplements for concentration, you can achieve great results!