If you've ever been on either side of a lopsided sporting event, you know skill and athleticism can overwhelm. But in tightly contested games, endurance often is the difference between winning and losing. Champions emerge when muscles are giving way to fatigue, sweat is pouring and will is tested. Take measures to bolster your endurance and tilt the scoreboard in your favor.
Step 1
Eat foods containing complex carbohydrates. There are two types of carbs -- simple and complex. Simple carbs, abundant in sweets like candy and ice cream as well as heavy white-bread items like pizza, are quickly absorbed into the bloodstream, providing only a brief energy spike. It takes your body longer to break down complex carbs, which can be found in whole wheat, soy and some vegetables. Try a bowl of oatmeal with soy milk and celery or cucumbers for your pre-game meal.
Step 2
Sleep adequately. When fully rested, your body is more likely to achieve peak endurance than it is when you skimp on snooze time. In a study conducted at the Stanford University Sleep Disorders Clinic and Research Laboratory, athletes who got extra sleep performed better and exhibited less daytime drowsiness than counterparts who slept less. Athletes in the study got 10 hours of sleep nightly; if that's not doable, aim for at least eight.
Step 3
Hit the weights. During the course of vigorous athletic activity, your muscles lose power, leading to a general feeling of fatigue. Weight lifting will strengthen them and prolong their endurance. Studies have differed on the effectiveness of "training to failure" -- attempting to do as many repetitions of heavy lifts as you can until your muscles give in -- so don't feel as though you must lift a car to get stronger. Even by lifting moderate amounts, you might provide your muscles some extra shelf life.
Step 4
Drink plenty of fluids. If you fail to drink enough -- whether it's water, sports drinks or juice -- you can fall victim to dehydration, which can cause you to become lethargic when the fluids you're losing through sweat aren't being replenished. According to the American College of Sports Medicine, athletes should drink around 17 oz. of fluids roughly two hours before competition to avoid dehydration.
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