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 will be discussed in the following paragraphs.
Ascertain that adequate amount of fluid is taken in
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. 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 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
The above recommended hourly calorie intake must be taken into account if you want your athletic performance to be maximized. 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. 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
If you are an athlete, you should not include in your diet simple sugars with the likes of sucrose, glucose, dextrose, and fructose. These will never help in fueling your body and they have also been shown to negatively impact your performance when consumed in large amounts. 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.