It can be a trial an error method to learn how you can improve your performance, some recommendations like calories, fluid and electrolyte might not be new but you need to know the exact quantity that works well before the exercise in your favor. Following are a few guidelines that can improve your performance and it has its root in science that has been proven time and again:
The protocol is calories out-calories in, the truth about body is that you body cannot take any extra calories than the expenditure rate.
Athletes lose loads of calories and they can replace it with 700-800 cal/hr but all they will end up is bloated stomach, vomiting, nausea or diarrhea. However, in order to achieve best performance allow the stored fats to work instead. 280 cal/hr is more than sufficient and on occasion can be taken up to 300 cal/hr.
Usually there are misconception regarding dehydration but people fail to understand the effects of over hydration which can lead to psychological effect on the body.Excess of fluid in body can result in lack of sodium inducing death or coma. Hydration need can be fulfilled with 20-25 ounces/hr that can be reduced in cold climate and can be increased to 30 ounces/her in hot and humid atmosphere. If you don’t seem to enjoy bloating and nausea do not follow the advice of drinking even when you are not thirsty.
Simple sugars like glucose, fructose, sucrose and dextrose are nothing less than garbage. They come with no benefits but are quite good at initiating health hazards and the only reason it is used is products are drink is that they are cheap.
These sugar items give you energy peaks and then immediately crashes which is not at all good for an athlete. Complex carbohydrates are absorbed 3 times faster than sugar providing you reliable, steady and smooth energy.
Whey protein is an ideal protein to be taken after the exercise but taking it before can produce ammonia because of the glutamine present in it. Ammonia leads to muscle fatigue, moreover your body also produces ammonia when you are exercising. Soy is a good replacement as it doesn’t give rise to ammonia production. However, if ammonia doesn’t cause any issues in your body after the performance or exercise then talking whey protein can be great for tissues rebuilding, better immune system and effective glycogen synthesis.
A body’s energy requirement cannot be met along by carbohydrates if you work out for extended hours.
You also need protein to satisfy you 10% of the energy needs. You can either opt for fuels like Perpetuem which is rich in soy protein or complex carbohydrates.
You need the right amount of electrolyte and during an exercise or a performance you need to take it without your body asking for it. Lack of electrolyte can lead to spasms, cramps, irregular heart rate, muscle revolt or even major bonks. Taking electrolyte in the advisable quantity can increase strength and boost your energy level. The major electrolytes that are needed by the body are sodium (Na+), chloride (Cl-), potassium (K+), calcium (Ca2+), bicarbonate (HCO3-), magnesium (Mg2+), sulfate (SO42-) and phosphate (PO42-).
Having a little amount of solid food is fine but it should be done as an exception and not as a rule. If you feel a need of it you have to choose wisely what you eat.
The food must not have any saturated fat or refined sugar in it. No one is a machine and you cannot burn the excess calories instantaneously.
Solid foods take time to digest comparative to liquids and makes use of extra water, electrolyte and time. Taking solid food right before the training can result in nausea, lethargic feeling and bloating on the contrary liquid foods are readily absorbed.
Electrolyte requirement doesn’t mean sodium replenishment, sodium is a part of electrolyte but not the major compound. There are other important minerals that play an important role in body functioning.
Excess or salt can have ruining consequences. It has been widely observed that over salt has always resulted in maladies like water retention, stomach distress, bloating etc.
There is always a variation in electrolyte depletion and one size wont fit everyone. Whether you choose a drink mix or a bottled drink you need to experiment on the quantity depending upon the length of your exercise or performance duration. For athletes 200-400 mg of NaCl/hr can be a good start, you can easily fulfill the need in 3-4 dose of Endurolyte or 1-2 Endurolytes Fizz tablets. In hot and humid weather the consumption can even range to 500-600 mg/hr.
Eating three hours before the exercise or any performance is always good but that doesn’t mean you have to spoil your sleep for that. If you workout in early in the morning that doesn’t mean you have to get up at 3 or 4 am just to east something. There is always fuel stored in the muscle, thought you feel that you are hungry in the morning but the muscles can still workout. For an early morning routine all you need to do is:
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