Your Guide to Attaining Maximum Athletic Performance
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. 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.
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. 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.
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. Do not consume more than a liter or a close one that is because your performance may be negatively affected and you could be experiencing different kinds of health problems.
Ensure that your calorie intake per hour does not go beyond 300 cals
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. Since you are an athlete, the hourly calorie intake that is recommended for you ranges from 240 to 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. In order for your performance and diet not to be ruined, it is a must that you religiously follow your recommended intake and not try to compensate the calories that you have lost by consuming them.
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. These will never help in fueling your body and they have also been shown to negatively impact your performance when consumed in large amounts. 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.