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. Nonetheless, there are certain rules that each person can follow in order for them to maximize their athletic performance. They will be discussed in the following paragraphs.
Ascertain that adequate amount of fluid is taken in
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. Though overhydration seems like a good idea, it is not advisable still because it can lead to low sodium levels or hyponatremia that may lead to coma or death.
However, if you live in a place that has a cool weather, you can partake of the hourly recommended fluid intake 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.
Ensure that your calorie intake per hour does not go beyond 300 cals
The above recommended hourly calorie intake must be taken into account if you want your athletic performance to 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. On the other hand, if you are a bit little, then it will be enough that you take in between 180 and 200 calories per hour. 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.
Ensure to consume complex carbohydrates
If you are an athlete, you should not include in your diet simple sugars with the likes of sucrose, glucose, dextrose, and fructose. These will never help in fueling your body and they have also been shown to negatively impact your performance when consumed in large amounts. Though they are good peaking your energy levels, they can also lead your energy to crash. 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.