Tennis diet plan -
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USTA SECTIONS GET TO KNOW THE USTA SECTIONS. JOIN EMPTY RENEW UPGRADE JOIN. Tara Gidus Collingwood. It is important for tennis players to go into their matches well fueled.
By carefully planning pre-match meals and snacks, tennis players can ensure they have the energy needed to perform at their best. Tennis players should aim to schedule their pre-match meal to be eaten hours prior to the start of the match.
This will provide tennis players with several hours to digest the meal prior to the activity. It also allows time to go to the restroom before the competition if needed. The pre-match meal should include a good source of carbohydrates, a moderate amount of lean protein, and be relatively low in fat and fiber.
When athletes have less time prior to competition, the size of the pre-event meal should decrease and the focus should be on consuming carbohydrates for energy. Eating foods that are high in fat, fiber, and protein too close to the competition may cause GI distress during the activity 5.
In the hour or two leading up to the start of the match, tennis players should consume easy to digest carbohydrate-rich snacks or liquids. Since each athlete is unique, I encourage tennis players to try different snack options out during practice.
Example pre-match tennis snacks include:. Going into the match optimally hydrated is important for tennis players. For most athletes consuming approximately 2 cups 16 fl oz of fluid with the pre-match meal can help tennis players with meeting this goal. In the hour leading up to the tennis match, athletes should continue hydrating.
Tennis players should aim to drink another oz of water or a sports drink during this time period. Tennis players should take advantage of the short break between sets to refuel and rehydrate.
Consuming carbohydrates, fluid, and electrolytes during the breaks can give you the energy needed to perform at your best throughout the remainder of the match.
Although hydration needs vary greatly for athletes, a general rule is to aim to drink ~ ounces of fluid every minutes 0. Thus, tennis players should aim for several big gulps from their water bottle between each set.
The same carbohydrate-rich snacks tennis players enjoyed leading up to the match are great options to enjoy between sets as well.
The key is to remember to keep these snacks handy on the side of the court so you can easily access them between sets. During activity, athletes sweat in order to remove heat from their bodies. When athletes sweat, they lose both fluid and electrolytes.
The main electrolyte lost in sweat is sodium. Therefore, when focusing on staying hydrated, it is important to consume both fluid and sodium 5.
Consuming a sports drink during activity can help tennis players with replacing both fluid and electrolyte losses. In addition, drinking a sports drink that contains carbohydrates can assist with providing energy for the next set.
A sports drink can be particularly beneficial when exercising in hot and humid environments to help replace fluid and electrolyte losses. Recovery nutrition is particularly important when tennis players have limited time between matches.
Tennis players frequently compete in tournaments where they play multiple matches close together. When athletes will be competing again the same day or the next, recovery nutrition should be a priority. Following your tennis practice or match, it is important to replace the fluid and electrolytes lost in sweat.
Whether you wish to excel in tennis, or even if you just enjoy it at recreational level, playing can take a lot of time and energy, so a well structured nutrition programme will help you keep fit and full of energy for a long game.
Good nutrition will also help lengthy concentration, in order to maximise your skill potential. This plan is based around sustained slow released low glycaemic carbohydrates to help provide energy for long and intense training sessions.
Oatcakes and granary bread will top up this slow released energy through the daytime. It also supplies adequate protein for muscle strength and repair.
For Complementary medicine for arthritis players, athletes, Tennis diet plan is extremely important to diey the ppan things before, during and after matches Healthy aging products training. Players need to have enough energy to meet the demands poan playing and diwt aid muscle growth and repair after. The articles below give examples of meal plans which include which foods to eat and when to eat them. Below is a snippet from livestrong. A sandwich with bread, lettuce, tomatoes, lean turkey and mustard instead of mayonnaise is an example of a nutritionally balanced, pre-match meal. Stay away from high-fiber, high-fat foods that take longer to digest. View full article from livestrong.
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