Playing a sport that requires a lot of energy is hard work.If you don't have enough time to prepare, you may lose your strength too quickly, which can result in poor performance.By carefully managing both your physical and mental well-being on a daily basis, and applying techniques to boost your performance during play, your worries can be a thing of the past.
Step 1: Lose fluids from sweat.
During a game, you need to drink a lot of fluids.If the game, sport, or competition lasts more than an hour, drink 12-1 cup of sports drink every 15-20 minutes.Replacing lost sodium and electrolytes with drinks like Lucozade Sport or Powerade should help you keep up your energy levels.It's important to drink in small but frequent amounts so that you don't get sick.Water sports drinks down so you don't drink as much sugar.
Step 2: Your muscles have an energy source.
It's possible that if you play two games in a row, you won't be able to eat a full meal.During and between games you will need to replenish your energy with small, healthy snacks.A banana, a handful of nuts, or a seed-based bar can fuel you for 6 to 8 hours.If you want to find out which foods satisfy your energy needs, try using your practices.Don't choose foods that make you uncomfortable or upset your stomach.If your coach calls for a huddle, bring multiple options to pick and choose from, and be sure to eat small amounts of food often.
Step 3: Take some running gel.
People who participate in marathons or long-distance sports may find their energy flagging over time, but they don't have the ability to stop.If you're an endurance athlete who needs to replenish energy, invest in a special gel made of concentrated carbs and eat it to get the fuel you need to keep going.It is recommended to start taking the gels early on, within the first 45 to 60 minutes of your race, but not to use them as a substitute for a good breakfast.Continue to consume the gels at a rate of 45 to 60 minutes per packet.The time between snacks should be longer for people with sensitive stomachs.If you have stomach issues, try to consume the gels at a rate of 14 a packet every 20 minutes.You will need to drink water and never with a sports drink when you eat these gels.You can take gel shots from many brands.You can look for them at Walmart, Amazon, or any sporting goods store.Runners who participate in 5k events do not need these products.
Step 4: You can use your emotions to improve your performance.
It's natural to become invested in the competition aspect of the game.Losing your cool can make it hard to take losses well, but it can also cause you to lose focus and make mistakes.If you get thrown out of the game, return to your position more determined to win.What's already happened is what you can control.You don't want to be thrown out of the game because of unsportsmanlike behavior, such as elbowing someone in the face, if you play within the rules.
Step 5: You should smile and laugh.
If you feel down, anxious, or angry during the game, you should smile or laugh to distract yourself from the negative effects.These actions make us feel good, fight off stress, and act as anti-depressants.It will help elevate your mood and improve your performance.Try to remember a time when you had fun with your friends, or a goal you recently achieved.Think of a joke that made you laugh, or ask someone to tell you one.Laughter and happiness are infectious, and if you can make someone laugh, you will at least smile.
Step 6: Become absorbed in the game.
If you want to reach your peak performance, you need to stop thinking about other things.Don't worry about the tests or the fight you had with your boyfriend.Ignore the crowd, the jeering from the other team, or the distraction from other sources like the planes overhead.You should only concentrate on the task at hand, and feel confident that you can do it, so that all of your energy can be put to good use.This is part of what athletes refer to as "getting in the zone."Negative thoughts will fall away if you can get into the zone.
Step 7: Eat well.
You need all kinds of vitamins and minerals in order to maintain a strong, healthy body.You can't get everything you need from a single food group.According to current recommendations, about half the food you eat should be fruits and vegetables.The amount of calories you should take in depends on a number of factors.On a game day, don't skip meals.You get calories from the food you eat and turn them into energy for your muscles to burn.You can suffer from exhaustion and low blood sugar if you don't eat enough.The best sports foods for you to eat are the ones that are raw or home cooked.If you want to have a good game, you need to eat a large meal high in complexCarbohydrates.Whole foods that contain fiber include potatoes, brown rice, oats, and yams.Before you play, have a snack like peanut butter or yogurt.
Step 8: Drink lots of fluids.
The human body needs a lot of water, including cooling off.Your body becomes dehydrated if it starts to run low on water.People who become severely dehydrated may experience dizziness, moodiness, confusion, fever, headaches, delirium, and even pass out.Depending on your age, the amount of water you need to drink varies.5 to 8 year olds need 1 liter of water a day.9 to 12 year olds should drink 1.5 liters of water a day.Teenagers should aim for between 8 and 10 glasses.Adults should have between 2.2 and 3 liters a day.In hot and humid weather, you will need to drink more water than usual.When you're not working out, you should choose water over any other drink.Fruit juice and sports drinks are loaded with sugar and calories, even though they have good things in them.If your pee is clear or pale in color, you're in good shape.
Step 9: Get a full night's rest.
Sleep helps to keep you healthy, strengthens your immune system, and speeds up recovery from injury.Growth and muscle repair are exactly what athletes need to perform better.If you don't have proper rest, you may feel sleepy, slow, and un alert while trying to play.Depending on your age, how much sleep you need varies.Teens from 13 to 18 years old need up to 10 hours.Adults need 7 to 9 hours of sleep a night.To promote better, deeper sleep at night, keep a set schedule even on the weekends.It can be difficult if you're excited to sleep.You can distract yourself by reading a book, telling yourself a story, writing in a journal, or listening to calming music.If you can't sleep, try taking a short walk or a hot shower.30-60 minutes before bed is a good time to avoid electronic devices that emit light.The light that is put off makes it harder for you to sleep, which can lead to fatigue the next day.
Step 10: Warm up.
Warm yourself up before you step foot on the court, pitcher's mound, or even just plain exercise.A warm-up should last between 15 and 30 minutes.It should get your heart rate up, stretch your muscles to increase range of motion in your joints, and incorporate drills and exercises specific to your sport to prepare you for the game's demands.Start by getting your pulse up, followed by stretching, and end it with your drills, like dribbling, passing, or serving.You can ask your coach to help you figure out a good warm-up routine that will benefit you the most.
Step 11: It's a good idea to practice to develop muscle memory.
Nobody knows how to hit a home run, dribble a basketball, or stop a quarterback sneak.You need to develop a muscle memory after you learn to do something.Muscle memory is when a movement is repeated many times so as to make it perform without conscious effort.Your self-confidence, enthusiasm, and energy for the game will increase as you improve.You should attend most of the official practices with your team.You can all perform better if you have a good relationship with your coach and your team.On days when you're not practicing with your team, practice with family and friends.The more you practice, the better.
Step 12: Talk and think in a positive way.
If you have a good attitude about how the game is going to turn out and how you can perform, you will build enthusiasm and self-confidence.Maintaining a positive attitude is one of the mental skills that successful athletes possess.To reflect on the positives, try to ignore the negatives.Make a list of all the things you've improved on in the last few months or years.You can use these things to give yourself a pep talk.I've improved my free-throws, and I am the best at blocking on my team.I know I can do it.If you were talking to your best friend, would you blame them for missing a catch or encourage them to get it again?Positive self-talk can help pull you up when you feel down.I know I messed up, but I tried my best, and I learned something new.I'm going to practice this week and do better next time.Talk to your friends, coach, or even your parents if you need a bigger pep-talk going into the game.Ask them what areas they think you do well in, where you can improve, and ask for their help.
Step 13: Take a look at your goals.
When it's time to play, close your eyes and imagine yourself doing well, whether you're dribbling the ball, passing the puck, or running across home base.Even as little as five minutes of mental visualization can boost performance.Your brain creates a neural pattern for your muscles when you see yourself performing perfectly.You will want to include all of your senses into the fantasy and make it as detailed as possible, right down to imagining the crowds, the weather, and the feel of the ball in your hands.You need to practice your visualization techniques in order to make it easier for yourself.Make sure your mental images are realistic.Michael Jordan couldn't dunk a basketball from 300 feet away.
Step 14: Listen to music that is empowering.
A lot of athletes like to listen to songs with fast beats and uplifting lyrics before a game.It is easy to channel nervous energy into positive excitement when you are told you can do something.Before you start, try to listen to your own music on an mp3 player or use one of the free services that are available on your phone or tablets.
Step 15: Good daily habits can be practiced.
Although we often think of babies throwing fits because they're tired, hungry, or thirsty, older kids, teenagers, and even grown adults are just as vulnerable to mood fluctuations due to certain imbalances.Eating, sleeping, and drinking correctly help to support a healthy mind by keeping our bodies healthy.While some strong emotions like disappointment, excitement, and anger are expected, you can help to make sure they are within a healthy range by maintaining good practices up to and during your games.People becoming "hangry" if they haven't eaten enough is supported by scientific evidence.People who don't get enough sleep can become stressed, angry, and sad.Dehydration can cause anger and mood swings.