Engaging in sports is necessary for anyone who wants to maintain fitness and have a good health. Since participating in sports has several individual and social benefits, it is laudable to seek ways on how to improve your performance. Some of the benefits of sport participation include relief from stress and depression, development of motor skills and goal setting habits.
Athletes can do better in their sports by taking water or any kind of healthy drink. The aim is to improve sport performance by hydrating the body. As one does exercises, the body loses water through sweat and other forms and this has to be replaced. However, only a part of it should be aimed at replacement so that not more than 800 ml should be taken per hour. Athletes who would try to take more than this may suffer from over hydration and loss of sodium in their body.
Just like water, the body also needs to replace energy during sports. However, you are not expected to supply the exact amount of calories you use up. The recommended calorie intake during exercise is 300 calories per hour. Even though you may use up to 700 calories, be assured that the remaining can be generated from body fats. Trying to replace the exact amount you burn can lead to vomiting or nausea.
Do not also take simple sugars while exercising. Simple sugars are also known as unrefined sugars and they are not very healthy for the body. You can find them in carbonated drinks, sweets, gums and processed foods like pastries. It is better to consume complex carbohydrates which include foods such as wheat bread and corn.
The body also needs protein to replace some lost calories. Unfortunately, if you don't do this deliberately, the body will find a solution by feeding on the muscles. Soy products are recommended during exercise while whey protein should only be taken after sports because of ammonia build up.
Athletes also need calcium during and after exercises. The role of calcium in the body is not just for building strong bones but it also improves contraction of the muscles. To get adequate amount of calcium, you may decide to feed on milk, soy foods, sardines, orange juice and yogurt. There are also calcium supplements for those who react to dairy foods.
Athletes must also learn how to take adequate rest. Some of the athletes in the world who have consistently won medals have said that sleep is one way by which their exercises can be absorbed by the body. Resting after training is a nice thing to do. An athlete who sleeps the normal eight hours before a sport can take better decisions during the main event.
Since sleep makes you prevent mistakes, it also means that you will be able to avoid injuries. It improves your coordination so that you can always do the right thing at the right time. Sometimes, athletes can avoid certain injuries by taking quick decisions such as to dive or remain stationary when an opponent is coming. Resting well before a match will bring this coordination naturally to you.
Athletes can do better in their sports by taking water or any kind of healthy drink. The aim is to improve sport performance by hydrating the body. As one does exercises, the body loses water through sweat and other forms and this has to be replaced. However, only a part of it should be aimed at replacement so that not more than 800 ml should be taken per hour. Athletes who would try to take more than this may suffer from over hydration and loss of sodium in their body.
Just like water, the body also needs to replace energy during sports. However, you are not expected to supply the exact amount of calories you use up. The recommended calorie intake during exercise is 300 calories per hour. Even though you may use up to 700 calories, be assured that the remaining can be generated from body fats. Trying to replace the exact amount you burn can lead to vomiting or nausea.
Do not also take simple sugars while exercising. Simple sugars are also known as unrefined sugars and they are not very healthy for the body. You can find them in carbonated drinks, sweets, gums and processed foods like pastries. It is better to consume complex carbohydrates which include foods such as wheat bread and corn.
The body also needs protein to replace some lost calories. Unfortunately, if you don't do this deliberately, the body will find a solution by feeding on the muscles. Soy products are recommended during exercise while whey protein should only be taken after sports because of ammonia build up.
Athletes also need calcium during and after exercises. The role of calcium in the body is not just for building strong bones but it also improves contraction of the muscles. To get adequate amount of calcium, you may decide to feed on milk, soy foods, sardines, orange juice and yogurt. There are also calcium supplements for those who react to dairy foods.
Athletes must also learn how to take adequate rest. Some of the athletes in the world who have consistently won medals have said that sleep is one way by which their exercises can be absorbed by the body. Resting after training is a nice thing to do. An athlete who sleeps the normal eight hours before a sport can take better decisions during the main event.
Since sleep makes you prevent mistakes, it also means that you will be able to avoid injuries. It improves your coordination so that you can always do the right thing at the right time. Sometimes, athletes can avoid certain injuries by taking quick decisions such as to dive or remain stationary when an opponent is coming. Resting well before a match will bring this coordination naturally to you.
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