You may be an ultra-runner or a weekend warrior, a lap swimmer or a triathlete, a full-time member of the local gym or someone who loves to hike in the mountains. What you and me have in common is that we get tired, we’re not as motivated as we’d like and frequently feel like giving up. But if you’re reading this, you’re one step closer than those who usually give up.
To master and truly rejoice the sporting activities you take part in, you would have to build and maintain your mental and physical endurance and strength. Today I’ll share with you my favorite combo for first class mental and physical endurance.
Nutrition for Energy
One of the most the significant components of building mental and physical endurance is nutrition. We all need a certain level of food intake and specific food nutrients to sustain and grow our bodies.
Calorie intake varies depending on age, body size, occupation, and gender among other factors. For example, people who weigh less may require fewer calories per day than those who weigh twice or three times as much because energy requirements increase with the body size. If you introduce physical activity into the picture, the calorie intake also goes up significantly. Not only are calories important in fueling the body, but the calorie type also makes a huge difference.
CARBOHYDRATES – Are the best food source for short and strenuous endurance workout routines. They are high in glycogen and take a shorter time to digest; a fast and frequent supply of energy allows the muscles to recover quickly from exhaustion.
PROTEINS – Are a valuable tool in muscle development and tissue recovery. Enough proteins in the diet mean that old worn-out cells would be exchanged for new ones much faster. Developing new muscle cells you can be sure to perform optimally in physical activities.
FATS – It takes time to digest fats, and most of the fat gets stored anyway providing energy for times of rest and less intense activities. When your body has exhausted all its immediate energy source, it will turn to your fat stores. Fats contain many times more energy than carbohydrates and are very useful for long-term endurance activities and situations such as marathons.