Useful Tips to Improve Your Athletic Performance
When it comes to improving your athletic performance, the first thing that you must take note of is the fact that there are no specific set of guidelines in workout that will work well for every person in the entire world because each person responds differently to each workout routine. Nonetheless, there are certain rules that each person can follow in order for them to maximize their athletic performance. They are made mention and discussed below.
Ensure to have regular intake of fluids
In order for you not to get over hydrated or dehydrated, it is recommended that you make sure that you take in fluids between 550 and 800 ml every hour. Despite the fact that overhydration seems like a good thing, it is still not recommended because your sodium levels could go down, also called hyponatremia, that will only lead you to have coma or death.
But if you are living in a place that has a cold climate, then the recommended hourly fluid intake can just be cut by half. If you happen to be a large athlete that will be exercising in humid and hot weather conditions, you may be required to drink a maximum of 900 ml fluid per hour. Do not consume more than a liter or a close one that is because your performance may be negatively affected and you could be experiencing different kinds of health problems.
See to it that your calorie intake will be 300 cals/hr as maximum
Following the above recommended hourly calorie intake is a must if you want to make sure that your athletic performance will be maximized. It is crucial that you do your best to replenish your body. When you are an athlete, it is only recommended that you take in between 240 and 400 calories per hour. If you are little, on the other hand, having an hourly calorie intake of 180 to 200 calories per hour is just enough for you. If you are a larger athlete, however, it is 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. In order for you to avoid getting energy crashes, it is highly recommended that you instead be consuming food that is rich in complex carbohydrates.