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 are made mention and discussed below.
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. 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.
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 happen to be a large athlete that will be exercising in humid and hot weather conditions, you may be required to drink a maximum of 900 ml 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.
Make sure that your hourly calorie intake is just 300 cals/hr
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. 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. 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
Being an athlete, you must stay away from simple sugars in your diet such as fructose, glucose, dextrose, and sucrose. 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.