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. 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.
Ascertain that adequate amount of fluid is taken in
In order for you not to get over hydrated or dehydrated, it is recommended that you make sure that you take in fluids between 550 and 800 ml every hour. 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 are a large athlete and you will be doing exercises during a hot and humid weather, it would be best that you regularly take in 900 ml amount of fluid per hour. Never take in fluids that are more than a liter or close to a liter because your health may suffer some problems and your performance may be negatively affected.
See to it that your calorie intake will be 300 cals/hr as maximum
If you want to maximize your athletic performance, it is a must that you religiously follow the above recommended hourly calorie intake. Replenishing your body is always a must for this goal. 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. If you are a larger athlete, however, it is 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.
Ensure to consume 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. Despite the fact that they can peak your energy levels, this scenario will eventually lead to your energy crashing. In order for you to avoid getting energy crashes, it is highly recommended that you instead be consuming food that is rich in complex carbohydrates.