Post Date: Thursday, February 01, 2018
|Saturday, February 16, 2019
|Have you ever wondered how to maximize your time on the court and be prepared for your best match ever? Here
are tips from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:
a Tennis Match:
healthy breakfast on competition days is one that includes complex
carbohydrates such as whole wheat, oatmeal, and low calorie fruits. These
complex carbs will keep a steady energy store to power through the matches
later on in the day. A small amount of protein in the form of milk, an
egg white or Greek yogurt is a good complement to the meal, although protein
will be more necessary after the match than before.
should avoid high sugar breakfasts and fruits or they risk feeling an energy
crash in the middle of their matches due to the initial insulin release from
the pancreas in order to keep blood sugar levels down.
should be eaten at least two hours before the start of the match to avoid
a tennis match:
the match, tennis players use so much energy resulting to glycogen deposit
depletion. The tennis diet during the match should be able to replenish the
used-up glycogen. A perfect snack during a match is a banana, which will
keep blood sugar levels steady and provide a quick energy boost mid-match.
should also not wait to be thirsty in order to drink water. Often, athletes do
not feel thirst when the adrenaline is pumping through their bodies- so it is
important to drink water every 15 minutes to replenish the water and
electrolytes lost through sweating. A good alternative to sugar filled sports
drinks is coconut water which is loaded with electrolytes and potassium.
Diet after the tennis match:
of energy gets expended during a match, so it is important for athletes to
refuel their bodies with a healthy balance of nutrition within 2 hours. For
muscle recovery, a high amount of lean protein such as chicken or fish should
be eaten as a balanced meal with some complex carbohydrates and vegetables.
Whole-wheat pasta, brown rice, fitness bread (whole wheat 100% grain) with
chicken breast or buffalo meat make for a great post-match recovery meal.
Couple a full meal with a natural sodium source like low-fat, high protein
cheese like mozzarella.
The Tennis Diet Foods to Include Daily:
balanced diet for tennis players should include: carbohydrates, proteins,
healthy fats, minerals and vitamins, and water or fluids. It is also ideal to
eat fresh food rather than the readymade and processed food.
healthy eyesight, which is important during a match.
Foods with Zinc: Studies
have shown that 20 mg of zinc a day can improve hand-eye coordination. Food
that contain zinc include oysters, pumpkin seeds, whole grains, sunflower
seeds, animal proteins, beans, nuts and almonds.
Vitamin C: Found
in high amounts in peppers and citrus fruits to aid muscle repair.
egg yolks and potatoes are all high in choline, a member of the vitamin B
family. It feeds your brain’s neurotransmitters and has been proven to improve
Vitamin A: Helps to
make new white blood cells. Your body is going to need these to fight off
infection and recover from the intense workouts. Vitamin A helps in fixing any
micro tears in your muscles.
DMAE: Feed your brain
something named dimethylaminoethanol, which is found in certain fish. This
brain food is a neurotransmitter, which helps messages move across your nerves
and brain. DMAE deals with the process required for remembering tactics, techniques
and course sequences. Good natural sources of DMAE are salmon, sardines, and
to Avoid Right before a Match:
Protein shake. Try
to avoid protein powders and large amounts of protein before a competition to
lower the risk of digestive upset. Consume the protein shakes for
post-competition when muscle recovery is key.Caffeinated drinks. Skip
the sugary sodas and coffee before a match. Caffeine is both hard on the
stomach and dehydrating.Whole-wheat pasta. Whole-wheat
pasta can be a great pre-competition meal the night before or
even 4 hours prior to the match when your body needs slow-releasing
carbohydrates for long-lasting energy. However, immediately before a match,
your body relies on quick energy from easily digestible carbohydrates.Nuts and seeds. Nuts
and seeds are super healthy sources of fiber and fat. However, before a
competition, it’s important to focus primarily on simple
carbohydrates and to limit amounts of fiber and fat to avoid any digestive
discomfort during exercise. Leafy
greens can be healthy complement to your balanced pre- or post-competition
meal. However, it’s best for athletes to avoid greens right before a match
since they’re high in fiber and not easily tolerated. They are a great
addition to a healthy tennis diet.
WELCOME BACK TO TENNIS!
|Sea Pines Country Club
||30 Governors Road Hilton Head Island, SC 29928 P: (843) 671-2345