Management of Stamina Levels during Games or Sports

I have been playing golf at a professional level and I am also a cricketer. I often feel my stamina level is low. Please guide me as to how I can improve my stamina levels?

There are 5 factors that can be a reason for low stamina levels.

Skipping of meals and improperly balanced meals,without sufficient or regular intake of fruits, vegetables and dhals can result in low Iron intake and this in turn results in poor hemoglobin levels in the blood. Hemoglobin is the oxygen carrier of the blood. If Hb count is low then oxygen supply to the whole body is low and then you will feel easily tired and fatigued. You feel you just can't cope! Any sports person touching the ball regularly must also get dewormed regularly (once in 4-6 months). Worms from the soil easily enter your body and will feed on your blood causing low Hb and anemia.

Insufficient water: A Sports person needs anything between 3-4 liters of water daily. If you don't consume it you are like a plant that it is not watered regularly, drooping and withering! You will feel tired and all your muscle movements from blinking of your eye lid, even to mental calculations will be tried and slow.

Sleep. Care must be taken to get sufficient sleep and rest before and during event days. This helps to rest the muscles and also helps glycogen to be stored well in the muscles.

Over weight: If you are 2-3 kgs over weight. It is like strapping a 2-3 kg bag on to your back and playing. You will definitely be slower in all your movements and also you will get tired easily. Therefore reduce your weight to the ideal to feel light and energetic.

Muscle Glycogen: One of the biggest deciding factors about a person's sports performance has been found to be his muscles glycogen storage level. Glucose from food, mainly carbohydrate foods - bread, rice, chapatti, fruits, vegetables and sugars are converted to glycogen and stored in the muscle. This is then used when swift short duration activity is performed like swinging your club or bat, bowling, fielding, etc. This gets depleted by the minute. So research shows that you need to concentrate on filling your body with mainly these foods for 3 days before event and specially at frequent intervals and in all meals during event and after event.