Want to Maximize Your Athletic Performance? Here’s How
When it comes to improving your athletic performance, there are no specific activities or workouts that apply to all people because there are certain factors that affect how each person will respond to various tactics and workouts. Even so, there are basic rules that you can follow in order for you to be able to maximize your athletic performance. They are made mention and discussed below.
Make sure to regularly take the right amount of fluids
When it comes to athletes, the hourly recommended fluid intake ranges from 550 to 800 ml, which can assure that you stay away from both overhydration and dehydration. It is not advisable that you over hydrate yourself because you may suffer from hyponatremia, meaning low sodium, which can induce either coma or death.
Yet if you are situated in a place that offers cool weather, then you can just cut by half the hourly recommended fluid intake. If you are a large athlete and you will be doing exercises during a hot and humid weather, it would be best that you regularly take in 900 ml amount of fluid per hour. Never take in fluids that are more than a liter or close to a liter because your health may suffer some problems and your performance may be negatively affected.
Make sure that your hourly calorie intake is just 300 cals/hr
The above recommended hourly calorie intake must be taken into account if you want your athletic performance to be maximized. Replenishing your body is always a must for this goal. When you are an athlete, it is only recommended that you take in between 240 and 400 calories per hour. Meanwhile, if you are quite lighter, it is just recommended that you consume between 180 and 200 calories every hour. Even so, if you are more of a larger athlete, then it will be best that you consume a little more than 300 calories per hour. In order for your performance and diet not to be ruined, it is a must that you religiously follow your recommended intake and not try to compensate the calories that you have lost by consuming them.
Make sure to include complex carbohydrates in your diet
As an athlete, you must never include in your diet simple sugars such as dextrose, sucrose, fructose, and glucose. Aside from these things not fueling your body enough to perform, when you consume their in large numbers, your performance will be negatively affected. Despite the fact that they can peak your energy levels, this scenario will eventually lead to your energy crashing. These are just some reasons why there is a need for you to be having a diet that is comprised also of complex carbohydrates so you avoid getting energy crashes.
Citation: see page