Want to Maximize Your Athletic Performance? Here’s How
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. Even so, there are basic rules that you can follow in order for you to be able to maximize your athletic performance. Here you will find a list of these rules that you can follow.
Ascertain that adequate amount of fluid is taken in
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.
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 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.
Ensure that your calorie intake per hour does not go beyond 300 cals
If you want to maximize your athletic performance, it is a must that you religiously follow the above recommended hourly calorie intake. Replenishing your body is always a must for this goal. When you are an athlete, it is only recommended that you take in between 240 and 400 calories per hour. Meanwhile, if you are quite lighter, it is just recommended that you consume between 180 and 200 calories every hour. However, consuming a little more than 300 calories per hour is a must if you are a larger athlete. 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.
Make sure to include complex carbohydrates in your diet
If you are an athlete, you should not include in your diet simple sugars with the likes of sucrose, glucose, dextrose, and fructose. Aside from these things not fueling your body enough to perform, when you consume their in large numbers, your performance will be negatively affected. 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.