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More women are now dominating the sports scene and this shouldn't be surprising. Women are definitely capable of doing many things and this includes doing sports that are even dominated by males.
If you're someone who is getting into any sport like basketball, cricket, baseball, volleyball, football, or anything, really, it's important to train and care for yourself to reach the peak of your athletic performance.
The thing is that there is no one specific way for you to better your athletic performance. In fact, your activities and routines should depend on your current health and lifestyle. Practices among athletes vary and it may sometimes take a while for you to get to know what really works.
When it comes to what you can do to make sure that you keep getting better with the sport or sports you're into, here are some great tips that you can follow.
- Sleep. Yes, Sleep!
One of the best things to do before exercising or training and even after doing both or either is to sleep or take a nap. This is the best way for your body to recover as nothing really beats eight solid hours of sleep. This helps your body rebuild muscle tissue and it can surely boost your energy.
- Drink your water, girl
Hydration is the most important thing here even if you're not an athlete. Slight dehydration can negatively impact your performance and this is why it's important that you always bring water with you when you're working out, training, or walking outdoors, really. During training, drink at least 500 to 800 ml of water every hour.
- Use the proper gears
When training, it's important that you're comfortable so that you can move well and freely. You need to buy the proper gear and equipment. This also includes your attire. You can always opt to wear a comfortable pair of leggings or shorts.
Your shoes and even your socks should be comfortable to use as well. Sockwell USA has a great selection of comfortable yet stylish socks that you can check.
If you're only training at home, then you should invest in equipment that would help you train as if you're in a gym. What you should get will also depend on the sport that you're playing, but the basics should include weights.
- Take more calcium
Calcium is great for the bones, that's true. However, this is also a nutrient that's important to achieve proper muscular contractions. Not having enough calcium in your body can negatively affect your performance. You can always get calcium from milk, yogurt, or cheese. Taking a calcium supplement would work too.
- Keep training but know when to back off
Schedule your workout and training sessions during days when you know that you won't feel too exhausted. You don't really have to train on a daily basis, especially if you're a few days away from a competition or a sporting event.
The best that you can do is to know when to rest and what to do when you're resting. Know your limits to avoid problems and even injuries. The last thing you want is to push yourself too much and end up getting too tired to keep training.
- Eat enough protein and only stick to eating food with complex carbohydrates
After working out, replenishment is important. However, you still need to be mindful of what you take. Protein is always great for people who are as active as you are as this helps with muscle repair. It doesn't really just help build muscles, but it's also good for your bones, cartilage, skin, and blood. You can always get protein from meat, fish, and eggs.
Avoid stuffing yourself with carbohydrates. As much as possible, avoid simple sugars like glucose, fructose, and dextrose. These are sugars that give you energy peaks and crashes. It also takes time for your body to absorb these sugars.
- Replenish Electrolytes
Another thing that should be replenished is the electrolytes in your body. Lack of electrolytes can result in cramps, spasms, muscle revolt, rapid and irregular heartbeat, and major bonk. You can brink electrolyte drinks with you. Don't rely on salt tablets too as excess salt consumption can result in edema.
Know that electrolyte depletion varies and that electrolyte drinks have different levels of electrolytes. Usually, a good starting point for athletes bis 200-400 mg NaCl/hr. Of course, choose a drink or a mix that is also low in sugar to avoid sugar peaks and crashes.
