The Art of Mastering Health

Useful Tips to Improve Your Athletic Performance

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. Nonetheless, there are certain rules that each person can follow in order for them to maximize their athletic performance. They will be discussed in the following paragraphs.

Ensure to have regular intake 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. 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 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. 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.

Make sure that your hourly calorie intake is just 300 cals/hr
Following the above recommended hourly calorie intake is a must if you want to make sure that your athletic performance will be maximized. For this goal to come true, you must make sure to replenish your body. 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
As an athlete, you must never include in your diet simple sugars such as dextrose, sucrose, fructose, and glucose. In addition to them not fueling your body enough to perform best, when you take them in large quantities, your performance may be negatively affected. Despite the fact that they can peak your energy levels, this scenario will eventually lead to your energy crashing. These are some of the reasons why you must consume complex carbohydrates instead as they will not lead you to have energy crashes.