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. Here you will find a list of these rules that you can follow.
Ensure to have regular intake 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. Despite the fact that overhydration seems like a good thing, it is still not recommended because your sodium levels could go down, also called hyponatremia, that will only lead you to have coma or death.
However, if you live in a place that has a cool weather, you can partake of the hourly recommended fluid intake by half. 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.
See to it that your calorie intake will be 300 cals/hr as maximum
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. 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. 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
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. Even if they are capable of peaking your energy levels, you could end up having your energy levels crashed. These are just some reasons why there is a need for you to be having a diet that is comprised also of complex carbohydrates so you avoid getting energy crashes.