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.
Energy is another thing the body has to replace during sports. The body needs to replace calories but not as much as what you are burning out. Trying to replace the exact amount of calories you are burning can lead to vomiting and nausea. Although body needs vary, maintaining calorie intake to 300 calories per hour is ideal. Some athletes may go below or slightly above this depending on their weight.
Do not succumb to the temptation of chewing gum or sweets next time you are jugging or playing football. Even though this may give you some strength, you will likely crash out of the exercise before reaching your goal. Sugars gotten from these sources are unrefined and unhealthy for the body since they have no place to be absorbed. It is better to take whole grains or fruits to replenish energy.
Apart from carbohydrates, the body needs to replenish calories with proteins. This is a natural call that can be answered by feeding on soy beans or whey protein. However, only soy products should be taken if the athlete is still exercising. This is because consuming whey protein during exercise can lead to the accumulation of ammonia in the body.
Calcium intake is also important for athletes as it helps to strengthen the bones. Apart from building the bones, calcium is also needed for proper contraction of the muscles. Rich sources of calcium include yogurt, soy milk, fortified orange juice, sardines, soybeans, spinach and milk. Athletes who are lactose intolerant can do well by taking calcium supplements.
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.
Energy is another thing the body has to replace during sports. The body needs to replace calories but not as much as what you are burning out. Trying to replace the exact amount of calories you are burning can lead to vomiting and nausea. Although body needs vary, maintaining calorie intake to 300 calories per hour is ideal. Some athletes may go below or slightly above this depending on their weight.
Do not succumb to the temptation of chewing gum or sweets next time you are jugging or playing football. Even though this may give you some strength, you will likely crash out of the exercise before reaching your goal. Sugars gotten from these sources are unrefined and unhealthy for the body since they have no place to be absorbed. It is better to take whole grains or fruits to replenish energy.
Apart from carbohydrates, the body needs to replenish calories with proteins. This is a natural call that can be answered by feeding on soy beans or whey protein. However, only soy products should be taken if the athlete is still exercising. This is because consuming whey protein during exercise can lead to the accumulation of ammonia in the body.
Calcium intake is also important for athletes as it helps to strengthen the bones. Apart from building the bones, calcium is also needed for proper contraction of the muscles. Rich sources of calcium include yogurt, soy milk, fortified orange juice, sardines, soybeans, spinach and milk. Athletes who are lactose intolerant can do well by taking calcium supplements.
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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