Athletes lead a very active life. To cope with this, they need to sustain their energy levels. In many cases, athletes prepare themselves through rigorous training and pre-game workouts. These help them get up to the required groove when they’re into their games. However, these couldn’t be enough throughout their games.
Suppose you’re an athlete or trying to become one. In this case, read on if you want to know some tips and tricks to keep your energy high for your physical activities.
1. Take Health Supplements
Health supplements are excellent sources of vitamins and minerals. Although they differ in nutritional content, they could provide the necessary energy for workouts and games. Some products directly offer vitamins B6 and B12 to convert fats and protein to energy.
On the other hand, some supplements can also improve your focus and prepare you mentally for your activities. To familiarize yourself with these products, you may want to check some news and other sources. You may also consider those with a wide range of health benefits or settle with the products that could address your nutritional deficiencies while boosting your energy.
2. Choose A Balanced Meal
To keep your energy high, you may need a special diet as you need vitamins and minerals to make your body functional. You may consider fiber-rich meals for your breakfast to pave way for better digestion of other nutrients. For this purpose, you may include cereals, legumes, and nuts.
In addition, you may add protein-rich dishes, such as chicken and fish. This could also be your main dish for post-workout meals because of their high protein and B vitamins. You may also include eggs as a solid source of protein. On the other hand, pasta dishes can provide you with iron and folic acid for muscle recovery and development.
You may also consider taking fat-rich foods as these could easily be processed after high-endurance activities. However, too much fat may feel full and may slow down digestion. To avoid this, you may consider low-fat dishes instead of fatty ones.
On the other hand, if you’re going for snacks and quick energy boosts, you may add and choose from the following:
- Dark chocolate, and
3. Consume Carbohydrates
One of the principles in bodybuilding and sports is to eat a lot of carbohydrate-rich food as it provides the calories that’d fuel one’s energy. As a rule of thumb, athletes need to consume five to seven grams of carbohydrates per kilogram of their weight during daily regular training. For high-endurance activities, they may need to eat up to 12 grams per kilogram.
Generally, carbohydrates optimize an athlete’s performance and prepare them for high-intensity activities. For better performance, athletes may need to include whole-grain cereals, fresh fruits and veggies, milk, yogurt, and bread.
4. Hydrate Yourself
Drinking fluids replenish what’s consumed in excessive sweating during workouts and performances. This way, athletes prevent fatigue from wearing them down. In addition, fluid consumption keeps athletes hydrated to maintain their needed energy. Furthermore, being hydrated helps a person focus and think clearly.
If you’re an athlete, you could hydrate and rehydrate by drinking four to six liters a day. If you’re into more intense days, you may add one to two liters more, depending on your activity level, sweat rate, and the day’s temperature. Apart from tap water, you could also consume sports drinks. You may choose those products rich in sodium and potassium for better hydration.
5. Boost Energy Naturally
Aside from food consumption, you may also consider some natural ways to boost energy. These may include the following:
- Sleep Well
To fully restore your drained energy, you may need at least seven hours of uninterrupted sleep. During training days, you may need to add an hour or two. Taking power naps can also help you have a quick boost of energy.
- Reduce Stress
To prevent stress from affecting your energy level and performance, you may need to unwind from time to time. You could practice mindfulness or learn some meditation approaches to reduce the ill effects of stress. You may also visit places or take time to read to have a break from your usual activities.
If you’re into team sports, you may consider doing other sports activities that reduce stress, such as high ropes obstacles and track and field. If you’re into individual sports, you may consider playing with other athletes in team sports to have a breath of fresh air.
- Reduce Alcohol Intake
Alcohol consumption can affect your sleeping pattern. Contrary to popular belief, it reduces your sleep quality. In addition, alcohol functions as a diuretic, increasing your urine production and affecting your sleep.
- Regulate Sugar Consumption
Sugar-filled snacks can provide instant energy lift. However, these trigger your body to release insulin that could make you tired and affect your energy in the long run. Because of this, you may need to regulate your sugar consumption. If you’re taking sugar regularly, you may increase your water consumption to break down sugar better.
6. Follow A Timeline For Meals During Physical Activities
To maximize your workouts and athletic performance, you may need to follow a timeline. To have the necessary energy, you may need to have a full meal two to three hours before your activity. If you’re playing or working out sooner than this, you may need to consume a smaller meal. In addition, you may need to switch to easy-to-digest dishes.
After your activity, you may consider carbohydrates replenishment and protein intake one to two hours after. This is based on the belief that nutrient absorption is better. For this purpose, you may eat high-protein bars and fruits.
Energy fuels athletes and without it, athletes may have poor performance and dismal training results. Referring to the insights discussed above could help you identify ways to maintain and sustain energy levels. While they don’t guarantee the athletes’ success in every performance, the guide could contribute to having better energy levels.
For more ideas on how to boost your energy, you may ask seasoned athletes about their best practices and pre-game preparation to keep their energies high. You may also join communities to learn meals and exercises for better physical and mental conditioning. On top of these options, let your will fuel your desire to perform better.