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
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. 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.
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. In order for you to stay away from getting different health problems as well as negatively affecting your performance, you must not drink close to a liter of fluids or even more of it.
Ensure that your calorie intake per hour does not go beyond 300 cals
If you want to maximize your athletic performance, it is a must that you religiously follow the above recommended hourly calorie intake. For this goal to come true, you must make sure 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. On the other hand, if you are a bit little, then it will be enough that you take in between 180 and 200 calories per hour. 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. 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
If you are an athlete, you should not include in your diet simple sugars with the likes of sucrose, glucose, dextrose, and fructose. Aside from these things not fueling your body enough to perform, when you consume their in large numbers, your performance will be negatively affected. 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.