Sports guide for athletes

Avoid Supplements

The energy and protein bars do not go very well for athletes, but they are not very harmful either. Anyway, energy drinks contain a high amount of caffeine, so do not take them before you exercise.

There are other types of supplements that can be harmful.

anabolic steroids can significantly alter the hormonal concentrations of those who take them, causing side effects such as reducing the size of the testicles and baldness in boys or the appearance of facial hair in girls. Steroids can also cause mental health problems, such as depression and emotional ups and downs. Some supplements contain hormones related to testosterone, such as dehydroepiandrosterone (DHEA). These supplements can have side effects similar to those of anabolic steroids. Other sports supplements (such as creatine, for example) have not yet been evaluated in people under 18 years of age, so the risks involved in the adolescent population are unknown.

Salt tablets are another supplement that we should be aware of. People take them to avoid dehydration, but salt tablets, in the background, can favor the dehydration process. When salt is taken in large amounts, it can cause nausea, vomiting, cramping, diarrhea and altering the inner lining of the stomach. Usually, you'll find it much better if you drink liquids to keep you well hydrated. All the salt you lose through sweat can be recovered by drinking sports drinks and food after exercise.

Avoid dehydration

There is no universal formula for how much water an athlete should drink. The amount of fluid an athlete needs to drink will depend on their age and size, the intensity of physical activity they practice, and the environmental temperature.

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Experts recommend that athletes drink before and after exercise, as well as every 15 to 20 minutes during sports practice. Do not wait to be thirsty because thirst is a sign that your body takes some time needing to drink. But do not force yourself to drink more liquid than you need. It costs a lot to run when you have a lot of water splashing in your stomach!

If you like the taste of sports drinks more than water, it is okay to drink. But it's important to know that sports drinks are no better than water, unless you play sports for more than 60 to 90 minutes in a row and / or in very hot weather. Carbohydrates and electrolytes containing sports drinks can improve your performance in those conditions, but in other situations your body will work just as well by drinking water.

Avoid drinking drinks containing gas or juices

Do not drink energy drinks before you play sports. These drinks contain high amounts of caffeine and other effects ingredients. similar to those of caffeine.

  • Adam Floyd