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Effective Diet For Tennis Players

Spelthorne Community Tennis Centre

Professional tennis players do not go to the court empty-handed. Each of them has his own pre game strategy—rigorous practice, rounds of training, and a special diet. A tennis player’s diet is not something you can overlook because every player needs a special amount of nutrients to keep him swinging and hitting the ball, and to energize him to move around the court. Usually, his diet is not a regular one to ensure that all of the required nutrients are part of the meal. This diet should be carefully monitored and regulated. This will help ensure that the player can achieve optimum performance in the court, while keeping all his key skills—power, agility, speed, coordination, and focus.

These skills can only be performed when you have high energy. You can get this energy from protein that will build up the muscles and provide the body with vitamins and minerals. Once a tennis player joins a tournament, he should make sure that he maintains a proper diet before, during, and after the matches. However, it is important to note that the player should stick to his diet even during the training period so he can maximize the benefits of the meal plan as an optimal tennis diet is built over time. Appropriate timing of consumption is also an important part of the diet.

A balanced tennis diet includes all the important vitamins and minerals that boost the health of the body. This includes protein, carbohydrates, minerals, vitamins, healthy fats, and water or fluid. It is advisable to eat fresh food instead of processed ones.

Carbohydrates

Tennis players need high levels of energy for their training and matches. A good source of this will be carbohydrates. It fuel the muscles and aid in avoiding muscle fatigue, keeping the player stronger. A tennis player would normally consume 500 to 1,500 calories for every match and he needs to replenish this by taking food rich in carbohydrates. His special diet should include 7-10 grams of carbohydrates per kilogram weight of the body. These food choices include pasta, rice, oatmeal, potato, cereals, or bread.

Proteins. Protein is an integral part of the player’s diet to aid him in muscle build up, in quick recover after a long match, and in formation of haemoglobin. A complete diet should include two to three servings of protein food. Oatmeal is known to be a good source of protein, as well as eggs, meat, fish, yogurt, and cheese.

Fruits and vegetables

Fruits and vegetables are the natural source of antioxidants, vitamins, minerals, and other important nutrients. A good tennis diet should include three to five servings of vegetables and four servings of fruits. Usually, ½ cup of cooked vegetable and fresh salad is equivalent to one serving. One serving of fruits is ½ cup of any type of fruits. Common fruits include mango, apple, berries, or other choices.

Fluids

Being properly hydrated is one of the vital factors of a healthy body. A tennis player should drink water on a regular basis even when he does not have a match. An ideal diet should consist of 80 ounces of water or fluid daily. Prior the match, professional tennis player should drink significant amount of water or fluid all day and night. Consuming sports drinks that contain sodium, proteins, electrolytes, and carbohydrates can also help in replenishment of essential elements that the body needs during the match.

Breakfast to start the day right

Breakfast is the most important meal of the day for everyone. For tennis players, this meal will replenish all the nutrients, minerals, and fluid in the body. A high carbohydrate breakfast can help tennis players feel more energetic.

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