Eat more fats. About 20% -25% of your energy should come from fats. Consuming less than this amount will lead to a delay and will not reach its maximum potential in terms of performance.
Eat before and after each heavy exercise. This allows your body to self-regulate and control sugar levels. When you exercise, your body burns a lot of energy. You must replace what was lost with food that is a good source of energy. Sugar is a good source of energy and, as such, helps you achieve maximum athletic performance.
Drink plenty of fluids during and after each heavy activity. Active physical activity depletes body fluids and should be replaced regularly to avoid dehydration. You can also experience a stroke when you have a lack of fluid, so increase your water intake during heavy exercise. You can also drink fruit juices or protein shakes. Fruit drinks not only provide you with essential fluids, but also provide you with other important nutrients.
Plan all your meals. This is an important part of snac sports nutrition for athletes. Be sure to follow a balanced diet. Increase your intake of protein, carbohydrates and vitamins. Eat fruits and vegetables. They are a good source of vitamins and minerals. You can also eat lean meat for protein. Take oral vitamins to supplement what you cannot get from the food you eat.
Adjust your salt and sugar intake. Too much salt makes you retain more water, which slows down your work. On the other hand, an excess of sugar causes an increase in insulin levels, which significantly reduces the level of metabolism. As a result, its performance is also affected.
Never fast when you are competing. Fasting robs you of the necessary nutrients and energy that you need in all sports. The more intense your workouts, the more food you should eat.
Discomfort or stitching in the abdomen usually indicates an excess of fiber in food. Be sure not to consume more than necessary.