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Keeping energy levels up for peak performance is not easy. High energy levels are the result of proper eating and exercise habits both on the day of exercise as well as the days off. Your two nutritional priorities are eating enough calories to perform and making choices your stomach can tolerate. How many calories we each need during a workout varies depending on our size, weight, fitness level and what we are planning to do. Consuming a variety of starchy foods is imperative for consistent muscle energy during exercise and replenishing proteins and starch after exercise is important to help rebuild muscle stores. Try to avoid foods high in fat just before a match since they can take a long time to digest, monopolizing precious blood and energy that your muscles could be using instead. All athletes, from beginners to professionals, must apply the same discipline to nutrition that they apply to their training habits to be successful in their sport.