There are no set workouts or activities that can improve a person’s performance, as different athletes will respond to different workouts and tactics. However, there are some basic rules to follow that can maximize your athletic performance.
- Regular Fluid Intake
It is recommended athletes have a fluid intake between 550-800ml per hour, which can prevent both dehydration and overhydration. Acute overhydration can cause hyponatraemic, which is low sodium, which can, unfortunately, induce a coma or death.
However, if you are exercising in cool weather, you may require only half of the amount. Also, if you are a large athlete exercising in hot, humid weather conditions, you may require as much as 900ml. If you consume close to a liter or more, you may negatively impact your performance and experience a range of health problems.
- Limit Calorie Intake to 300 cal/hr
It goes without saying you will want to maximize your performance every time. You must, therefore, strive to replenish your body. It is recommended for athletes to consume 240-400 calories per hour. However, if you’re a little on the lighter side, you may only need to consume 180-200 cal/hr. While larger athletes could consume a little over 300 cal/hr. Don’t try to match the calories lost, and simply follow a sensible intake without damaging your diet or performance.
- Use Complex Carbs
Simple sugars, such as glucose, fructose, sucrose, and dextrose, do not belong in an athlete’s diet. They will not fuel your body and they can impact your performance when consumed in large quantities. While they can give you an energy peak, they also can result in an energy crash. You must, therefore, aim to enjoy more complex carbohydrates, which do not result in any harmful energy crashes. Try to enjoy no more than 300 cal/hr to experience steady and reliable energy. While they can contain a small amount of simple sugars, they will cause a different response in your body when combined with other nutrients.
- Consume Protein for Exercise Over Two Hours
Protein is an essential source of energy that all athletes need to improve their physical performance, as it needs to meet 10% of your energy requirements. It will give you the fuel you need to boost your performance.
- Use Soy Not Whey
Whey protein should only be used after exercise, not before or during a workout. This is because the glutamine can degrade to create ammonia, which can cause muscle fatigue. Instead, consume soy or rice to provide your body with the protein you need, which will decrease ammonia production. You can then take whey protein after exercises to improve your immune system and rebuild muscle tissue.
- Work with the Right People
Stop working with the wrong people or enjoying the wrong lifestyle program, as it could be limiting your athletic performance. Instead, visit a reputable fitness facility, such as Cerulean, that provides body conditioning, physical training and a range of recovery technologies, which can improve your health and body strength.