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When you have an upcoming match you want to make sure you are feeling as good as possible. You want to make sure that you can perform to the best of your abilities and showcase your skills. Below are some of the things that you can do to ensure that you have done all that you can do to stay healthy.
1. Improve or Maintain Your Metabolic Health
Metabolic fitness refers to your body’s ability to use the energy it receives, through food and drink, to help your body function efficiently. Having good metabolic health and improving your metabolic fitness allows you to have stable energy throughout the day, stable moods throughout the day, and increased memory and recall. Additionally, it helps you have a strong immune system, which can decrease your likelihood of getting sick and be less at risk for acquiring chronic diseases such as diabetes or heart disease. It is clear that being metabolically fit can help you stay healthy before a match. You can figure out what your metabolic fitness level is by monitoring your glucose levels before, during, and after you eat. If your glucose levels do not change a lot throughout the day, your metabolic fitness is probably high.
2. Eat and Drink Adequately
In order to stay healthy before a match, you want to make sure that you are eating and drinking enough, but not too much, and eating and drinking the best food for your health. This means that you are eating three balanced meals a day and some snacks. Caloric needs vary from person to person and are based on sex and age, but athletes tend to need more calories than the average person since they are more active. Not eating enough can put you at risk for injury or sickness. Eating nutrient-dense food can help you stay healthy; this includes non-processed foods like fruits, vegetables and nuts. If you eat meat, then lean meat that is prepared with minimal sauces and is not fried is a healthy option. It is beneficial to your health to avoid foods that are high in fat and sugar. Drinking a lot of alcohol or soda can negatively impact your health and affect your performance during a match. In order to stay healthy, drink enough water and drinks that do not have a lot of sugar. This will help you stay hydrated, flush out any bodily waste, and help your joints function optimally. It is recommended that you drink between two to four liters of water every day.
3. Sleep Enough
One of the best things you can do to ensure you stay healthy is to sleep enough. Sleep needs vary among adults, but experts typically recommend that individuals sleep between seven and nine hours each night. Lack of sleep can lead to a depressed immune system and decreased performance when working or engaging in physical activities. In order to get enough sleep, try to limit the use of screens, such as phones, tablets or televisions, one hour before going to bed. Allow yourself enough time to get ready for bed, fall asleep and actually sleep for at least seven hours. This means you may need to start getting ready for bed an hour or so before falling asleep. Getting enough sleep is easier when you have a regular sleep schedule, which means that you go to bed and wake up around the same time every day. This helps your body regulate its hormones related to sleep, and helps you fall asleep quickly and stay asleep throughout the night. In the nights leading up to your match, it is beneficial to hone in on your sleep and make sure you are sleeping enough. This is especially true if you are training a lot; your body’s physical recovery is partly dependent on sleep.
Improving your metabolic fitness, paying attention to your nutrition and sleeping enough can help you stay healthy for match days and beyond.
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