Useful Tips to Improve Your Athletic Performance
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. Here you will find a list of these rules that you can follow.
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. 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. In order for you to stay away from getting different health problems as well as negatively affecting your performance, you must not drink close to a liter of fluids or even more of it.
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. Replenishing your body is always a must for this goal. Since you are an athlete, the hourly calorie intake that is recommended for you ranges from 240 to 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. 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. Do not compensate by consuming the calories that you have exactly lost; you just need to follow the recommended intake so that your performance and diet are not damaged.
See to it that you are taking in complex carbohydrates
As an athlete, you must never include in your diet simple sugars such as dextrose, sucrose, fructose, and glucose. In addition to them not fueling your body enough to perform best, when you take them in large quantities, your performance may be negatively affected. Though they are good peaking your energy levels, they can also lead your energy to crash. These are some of the reasons why you must consume complex carbohydrates instead as they will not lead you to have energy crashes.
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