Want to Maximize Your Athletic Performance? Here’s How
In terms of improvement of athletic performance, there are no particular activities or workouts that will a hundred percent work for every person because different people have different responses when it comes to their tactics and workouts. 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.
Make sure to regularly take the right amount of fluids
If you are an athlete, do not forget that the recommended fluid intake that you must follow per hour ranges between 550 to 800 ml that can prevent both overhydration and dehydration. 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.
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 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. 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.
Make sure that your hourly calorie intake is just 300 cals/hr
If you want to maximize your athletic performance, it is a must that you religiously follow the above recommended hourly calorie intake. For this goal to come true, you must make sure to replenish your body. Being an athlete, you must only be able to consume 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. 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. Aside from these things not fueling your body enough to perform, when you consume their in large numbers, your performance will be negatively affected. Even if they are capable of peaking your energy levels, you could end up having your energy levels crashed. These are some of the reasons why you must consume complex carbohydrates instead as they will not lead you to have energy crashes.