Your Guide to Attaining Maximum 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. Nevertheless, there are particular rules that you can follow in order for your athletic performance to be maximized. 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.
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 seem to be large as an athlete and you will be exercising during hot and humid weather, then it is best that you maximize your hourly fluid intake to 900 ml. 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.
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. 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. If you are a larger athlete, however, it is best that you consume a little more than 300 calories per hour. So that you are guaranteed that your performance and diet are kept its best, you have to just follow your recommended intake and not try to compensate consuming the calories that you have lost.
Ensure to consume 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. 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.