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Water polo

Water sports are essential for the well-being. Whatever the objective, whether it's competition or plain fun, taking certain aspects into account can help you achieve more energy and better performance.
Water polo
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Follow these tips and start progressing today!

Training

Endurance training for better cardiovascular resistance and so you can swim for longer. Make sure to dedicate some trainings to a stronger core as well.

Nutrition

Make a list of foods to avoid before training in the water. Dairy products and foodstuffs with a lot of fat or fibre can make you feel sick and cause alterations in your digestion and intestinal function.

Supplementation

Use supplements according to your needs. As water sports are generally not ideal for muscle development, a solution for building and maintaining muscle mass could be to add a protein supplement to your diet.

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Before training

Consume a carbohydrate-rich meal 1 to 4 hours before training. In prolonged efforts, carbohydrates are crucial to guarantee energy throughout the exercise. A protein supplement makes it possible to keep this macronutrient available to the body during training, so that what is lost in the effort can be easily replaced.

After training

Right after training, have a light and quick meal with whey and carbs. You can have a more complete meal about 1 or 2 hours after. A recovery supplement can help you get maximum results from one training to the next.

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