An Athlete’s Guide to Improving Performance

Posted by admin May - 19 - 2019

When it comes to improving performance, there is no “one size that fits all” approach. This means that using legal hilma biocare injections will not alone guarantee results. You need other things to improve performance. Here’s what you need to do to improve performance:

Take the right supplements

You cannot just rely on the food that you eat to improve performance – you also need to invest in the right supplements. These supplements are important to provide your body with macronutrients, minerals, and vitamins. Keep in mind that the most basic supplement is vitamins. This is important so you do not have to eat much just to fill in vitamin requirements of the body.

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Watch your fluid intake

In the subject of hydration, it is recommended that athletes should satisfy their hydration needs of 550-800 ml/hour. If you exercise under cool weather, you might require only a little over half of the range.

For hot and humid conditions, it is advisable to drink up to 900 ml/hour. Regular fluid intake close to more than a liter per hour will significantly affect your performance. The important thing here is watching your fluid intake, especially during exercise.

Restrict your caloric intake

You need to restrict your caloric intake if you do not want to end up bloating, vomiting and nauseous. If you want to optimize your performance, you need to replenish calories in cooperative amounts. This will allow your fat stores to make up the difference.

When it comes to caloric intake, you should remember the following: for most athletes, 240-300 calories/hour is ideal. For lighter athletes, 180-200 calories/hour will do the job. For larger athletes, they should not consume over 300 calories/hour.

Refrain simple sugars

You must be aware that simple sugars are “garbage”. They will give you energy peaks and crashes at the same time. More importantly, they have a severe limitation on absorption.

You have to understand that you can consume more simple sugars but you cannot absorb more. You can try absorbing more but it will make you sick. It is recommended that you consider complex carbohydrates, which can absorb at about three times the rate as simple sugars.

Check your protein

After exceeding two hours of exercise, carbs alone cannot satisfy all of the energy requirements. With this, you need to consume protein. Protein can satisfy 10% of your energy requirements.

Log your performance

To track your performance and keep you motivated, you need to log your performance. This way, you will have an idea of how much you have accomplished. In the end, it will also show what areas you still need to work on.

Bottom Line

If you want to improve your performance as an athlete, it is not enough that you are just dedicated. It is equally important that you work smart with regards to how you approach your training, rest and nutrition. With supplements and lifestyle changes, you will surely maximize your athletic ability to the fullest.


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