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. Here you will find a list of these rules that you can follow.
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. Despite the fact that overhydration seems like a good thing, it is still not recommended because your sodium levels could go down, also called hyponatremia, that will only lead you to have 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 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. 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
If you want to maximize your athletic performance, it is a must that you religiously follow the above recommended hourly calorie intake. 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.
See to it that you are taking in complex carbohydrates
Being an athlete, you must stay away from simple sugars in your diet such as fructose, glucose, dextrose, and sucrose. 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.