Tennis player nutrition -
In addition to adequate caloric intake, there are several key nutrients tennis players should focus on including in their sports nutrition meal plans. Carbohydrates provide the body with the energy needed to perform at its best.
Athletes can get carbohydrates in the diet from a variety of sources, including: grains, fruit, starchy vegetables, beans, legumes, milk, and yogurt. Similar to gas for a car, carbohydrates provide the fuel for the body to run on.
Therefore, consuming carbohydrates before, during, and after activity is important for supporting optimal performance on the court. Consuming lean protein throughout the day with meals and snacks is important for tennis players. Protein supports athletes with building and maintaining lean muscle mass.
Ideas for lean sources of protein that tennis players can include in their sports nutrition diet plan include:. Dietary fat plays many important roles in the body. Our bodies need fat for the absorption, transportation, and storage of fat-soluble vitamins Vitamins A, D, E, K.
Fat provides an energy source for our bodies, helps protect our internal organs, and provides structure to cell walls. Essential fatty acids are also necessary for optimal brain function.
Ideas for foods containing healthy, unsaturated fats that tennis players can add to their diets include:. A well-planned sports nutrition diet for tennis players should also include foods that can help reduce inflammation in the body and enhance recovery.
A wide variety of fruits, vegetables, nuts, seeds, fatty fish, as well as herbs and spices, are all nutritious additions to the diet of tennis players. For a complete list of anti-inflammatory foods, check out Registered Dietitian, Dr.
Tennis players should aim to make hydration a daily priority, as it is important for both health and performance. Dehydration increases the risk of heat illness, especially when exercising in a hot and humid environment.
In addition, even mild dehydration can negatively impact aerobic sports performance and cognitive function 4. Given this, athletes want to ensure they are taking steps to stay hydrated. Consuming fluid with each meal and snack is a good way to help tennis players with meeting their hydration needs.
I also encourage tennis players to carry a refillable water bottle with them throughout the day as a reminder to drink. Consuming fruits and vegetables that contain a high-water content can also assist athletes with staying hydrated. 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. The management of post-training or post-competition is also very important: in this phase it is necessary to ensure that the body is supplied with everything it needs for optimal recovery.
The tennis player's nutrition and post-match integration aims to restore hydrosaline stocks, repair the protein structures of the muscles from damage caused by effort and promote the replenishment of muscle glycogen.
This phase should therefore not be neglected at all. But how to behave for a correct recovery? Whether it is a meeting between professional tennis players or a challenge between friends, in this sport the nutritional aspect must not be underestimated, because there is an important physical commitment both from a muscular and endurance point of view.
Nutrition and supplementation can be used to increase performance, avoid loss of form and minimize the reactions that occur during and after exertion. No shot is identical to another. Every time you prepare to receive one you must therefore evaluate, in a fraction of a second, the trajectory and speed of the ball and decide how, how much Energy and where to try to counter.
It is therefore good to be ready. Across the board. Ranchordas MK, Rogersion D, Ruddock A, Killer SC, Winter EM. Nutrition for tennis: practical recommendations. J Sports Sci Med. PMID: ; PMCID: PMC Fleming JA, Naughton RJ, Harper LD. Investigating the Nutritional and Recovery Habits of Tennis Players.
doi: Fleming JA, Catháin CÓ, Harper LD, Naughton RJ. Dietary Intake and Daily Distribution of Carbohydrate, Protein and Fat in Youth Tennis Players over a 7-Day Training and Competition Period. Truax S, Fleming JA, Cross BL, Grosicki GJ. Nutritional habits of adolescent tennis players pre-, during, and post-match play.
Minerva Pediatr Torino. Epub ahead of print. PMID: Kovacs MS. Carbohydrate intake and tennis: are there benefits? Br J Sports Med. Gomes RV, Capitani CD, Ugrinowitsch C, Zourdos MC, Fernandez-Fernandez J, Mendez-Villanueva A, Aoki MS.
Does carbohydrate supplementation enhance tennis match play performance? J Int Soc Sports Nutr. Hornery DJ, Farrow D, Mujika I, Young W. Fatigue in tennis: mechanisms of fatigue and effect on performance. Sports Med. The store will not work correctly when cookies are disabled.
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Altri clienti hanno acquistato anche. Home Blog sport endurance Athlete nutrition: focus on the tennis player. In warm to hot conditions, most adult tennis players will lose between 1 and 2.
Notably, sweat rates of up to 3. Clearly, it would not be difficult for some tennis players to lose as much 10 or more liters of fluid in a long match if water was not replaced on a regular basis. Sweat is mostly water, but it also contains a number of other elements found in the blood, including a variety of minerals in varying concentrations.
These minerals are collectively called electrolytes and they help to maintain fluid balance in the body and are necessary for proper muscle contraction and nerve impulse transmission. The most common electrolytes found in sweat are sodium Na and chloride Cl- , which make up normal table salt.
Sodium especially and Chloride levels as well as the rates that these electrolytes are lost through sweating vary tremendously in players.
In a given liter of sweat, the amount of sodium could range from to milligrams mg. In contrast, potassium K and magnesium Mg2 losses in sweat, for example, are typically much lower.
In fact, players will generally lose times as much sodium as potassium during play. With high sweating rates and sweat that contains only a moderate concentration of sodium, a player could readily lose up to mg of sodium per hour of play. Such a player would have a severe challenge in maintaining sodium concentrations and fluid balance in the body.
Probably the most common heat related injury encountered by tennis players is heat cramps. Heat-related muscle cramps often occur during or following prolonged playing one or several matches when there have been previous extensive and repeated fluid and sodium losses.
With a significant body water and sodium deficit, nerve endings connecting to the muscles may become hyper-excitable and overly sensitive, resulting in seemingly spontaneous muscle contractions i.
This type of cramp is usually localized and passive stretching, massage, or icing can often resolve it. Such is not the case with heat cramps. Heat cramps can eventually spread over many areas of the body, including the stomach, arms, and even fingers and facial muscles.
Drinking plenty of water may help to delay muscle cramps, but to completely restore the proper fluid and electrolyte balance throughout the body and eliminate the heat cramps the salt that was lost through sweating must be replenished as well.
Therefore, extra salt intake is appropriate when playing or training in hot conditions or any time that sweating is expected to be extensive.
Vitamins are organic substances and minerals are inorganic substances like iron, calcium, or zinc that are essential for the human body to function properly. In the majority of cases, vitamins and minerals cannot be produced by the body and must be consumed in the foods we eat.
This Dextrose Sports Drink has limited support for your browser. Teennis Portable energy foods switching to Edge, Chrome, Nutririon, or Firefox. Tennks £40 more for FREE shipping. FREE Tennus will Tennis player nutrition applied at checkout. Building the best diet mutrition a tennis player can be tricky. Tennis is an intermittent sport that mixes stop-start bursts of high intensity that rely on explosive energy with active and passive rest periods. In matches, you might find yourself pushing your limits for up to five hours or more and even though as little as 15 percent of that time is actual matchplay, pros can cover as much as 10 miles on court. JavaScript seems to be disabled Tennis player nutrition your browser. For the best experience on Tennis player nutrition site, be sure B vitamins in dairy products turn nturition Javascript nutritioh your browser. Tennis is a much loved and widespread sport, which requires a huge amount of energy, both physical and mental. Its practice involves constant and lasting dedication, and leads athletes to spend most of their time directly in their habitat: the field. Discipline, flying rhythms and healthy competition are the pillars of this sport.
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