Five Nutritional Mistakes to Destroy Your Diet Sports Performance

If you train or practice very hard but never meet your expectations, the culprit may be your diet!

Diet can have a huge impact on performance, even with small nutritional mistakes.

Sports nutritionist Leslie Bonci (NFL Kansas City Chiefs, MLB Toronto Blue Jays, MLB Pittsburgh Pirates and many other top college teams) consultant) shares five common eating problems and how to avoid them.

Error 1. Not drinking enough Moisture

Dehydration can affect performance, ranging from premature fatigue, muscle cramps, and decreased concentration to muscle strength and speed. In extreme cases, dehydration can lead to heat-related illness or even death. However, too many athletes fail to pay attention to the water or other fluids they consume.

Example: Ignoring the potential role of meals (liquids in food), thinking that pouring water on the head will help . The bottom line is that you need to drink enough water throughout the day, not just in response to a single activity.

Bonci offers a guide to hydrating:< /span>

Young men should drink 15 glasses of 250 ml water a day; young women should drink 9 to 11 glasses a day.

Drink 600 ml of fluids 1 hour before starting activity.

Replenish water regularly during activities and drink big gulps.

Error 2. Not taking in enough Sodium

You know the sodium found in salt is bad because it can cause high blood pressure, which often occurs in people who sit for long periods of time Or have blood pressure problems or other chronic diseases. For athletes, salt is an important ally in the battle of hydration. Your body needs sodium to produce sustained muscle contractions, maintain blood volume, and improve recovery. Without this essential mineral, you will tire faster and suffer more frequent cramps.

The baseline daily intake of sodium is 2,300 milligrams, but I often suffer from cramps, sweat that tastes like salt, or stains on my clothes after exercise People who experience white powder may need to take more.

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