Sunday, September 11, 2016

Ways To Improve Sport Performance

By Peter Kelly

You can be a healthier person by taking part in exercises. This is because exercising is one of the ways by which a person can deal with worry, stress, depression and increase blood flow in the body. For these reasons, you may want to look for more tips on how to improve your sport participation. Once you are able to develop the habit, it becomes easier for you to carry on with them.

Taking too much water can lead to excess sodium loss from your body. While exercising, you may feel the urge to drink up to one liter of water as a result of fatigue. However, you don't have to drink much to improve your sport performance since you only need between 0.55 and 0.8 liters of water to rehydrate. Apart from losing so much sodium, excess hydration comes with other challenges you wouldn't want to experience.

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.

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.

It is good to also consume calcium supplements if you are not intolerant to it. This is because calcium is generally good for making bones strong and allowing it to contract more easily. If your doctor has not restricted you from taking calcium rich foods, then you may also want to take some soy milk, fortified orange juice, milk, spinach or sardines.

If you want to be among those athletes with bodies that respond to the training they do, you must also learn how to create time for sleep. Taking a short rest after an exercise is a good way to let the body remember what it has to do. Besides, an athlete that rests well will not feel dizzy during the main sport so it is easier for him to take quick actions in the field of play.

If you want to avoid injuries in the field and also improve your immune system, then you must learn how to sleep well. Resting before a match is good because your nerves relax and your coordination improves. You will be able to take good decisions when playing and also prevent injuries.

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