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.
Furthermore, it is important to avoid taking simple sugars (also known as refined sugars). Sources of simple sugars include sweets, gums and carbonated drinks. Even though this gives some strength, you can only rely on it for a short time. Instead of taking simple carbohydrates, the complex ones are a better and healthier choice for you.
You are also expected to take protein when replacing calories lost during exercises. As a matter of fact, this is what the body does without your approval so if you fail to take some proteins, you will be at the danger of allowing your body do it automatically by feeding on the muscles. Recommended proteins are soy products and whey protein. Whey protein is more suitable for use after exercise.
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.
The need to have adequate rest cannot be overemphasized. Sleeping helps the body to recover from stress and rebuild muscles. Athletes around the world who are celebrated and well known say that sleep is a necessary ingredient for the body to absorb the training it receives. Having adequate sleep improves an athlete's reaction time, meaning he can respond to issues on the field or track more quickly.
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.
Furthermore, it is important to avoid taking simple sugars (also known as refined sugars). Sources of simple sugars include sweets, gums and carbonated drinks. Even though this gives some strength, you can only rely on it for a short time. Instead of taking simple carbohydrates, the complex ones are a better and healthier choice for you.
You are also expected to take protein when replacing calories lost during exercises. As a matter of fact, this is what the body does without your approval so if you fail to take some proteins, you will be at the danger of allowing your body do it automatically by feeding on the muscles. Recommended proteins are soy products and whey protein. Whey protein is more suitable for use after exercise.
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.
The need to have adequate rest cannot be overemphasized. Sleeping helps the body to recover from stress and rebuild muscles. Athletes around the world who are celebrated and well known say that sleep is a necessary ingredient for the body to absorb the training it receives. Having adequate sleep improves an athlete's reaction time, meaning he can respond to issues on the field or track more quickly.
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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