We constantly tell our players, “The better your diet is, the better the tennis player you will be. Tennis Players 4 Diet Plans For Health And Fitness.” Simply said, eating before playing feeds your body and gives you the energy you need to play well. A good diet aids in recovery after exercise, which the body needs to restore. The meal you consume must optimize your energy reserves in order to meet your energy demands both during the game and after. It must also include high-quality nutrients including protein, carbohydrates, and fats to promote the regrowth of muscles and connective tissue.
Diet of Tennis Players Tennis is a very physically demanding activity, and athletes are well aware of the value of rest to performance. Nobody operates at their best when they are unpleasant, hurt, or worn out. Tennis has improved dramatically off the court over the last five years thanks to players like Novak, Lleyton Hewitt, Andy Murray, Maria Sharapova, and many more. Players have shown a willingness to take chances, widen their horizons, and seek expert help for a range of fitness and health issues. Tennis players of today give eating a healthy diet a high importance. It should also be at the top of your list!
I think this has had a big impact on the recent physical growth (physicality) that we’ve seen. The gluten-free diet, according to Novak, has greatly increased his energy level. Before that point, most tennis fans probably had no idea what gluten was or how it may effect certain people, but because of his willingness to look into his health-related options, it has motivated coaches, parents, and players to think about what they put in their bodies and how it impacts them.
FOOD PLANNING
It is advised to have a meal that is high in carbohydrates, a palm-sized amount of protein, and a little amount of fat, 2-3 hours before you play tennis to allow your body enough time to digest the food and utilise the nutrients for your game. If you know you’re hungry and need a boost, eat a high-carb snack an hour before your tennis match if you need to.
The three most important things to do after exercising or playing are to refill the glycogen reserves in your muscles and liver, to replace the electrolytes and fluids lost via sweat, and to give your body a high-protein snack 30 minutes later to help with recuperation. As a consequence, your immune system will be strengthened and your muscles and connective tissue will be healed.
You must eat something within 30 minutes after completing a game, regardless of the time of day, since your glycogen levels have been reduced and need to be refilled. Although protein is also required for your muscles to recover, a diet high in carbohydrates is the best for replenishing these stores. If you know it will be some time until you can have a normal meal, bring a high-protein snack or protein powder with you so you can replenish right away (the protein powder we suggest is Clean Lean Protein by Nuzest). (We’ve included two of our favorite protein snacks below for your consideration.)
TENNIS SPORTS DRINKS
We have been the biggest proponents of fresh coconut water for a very long time. This is the best sports beverage for tennis. Almost anything can be done using coconut flesh, milk, water, and oil, including;
- Cooking oil
- Body wash
- Moisturizing cream
- Upset belly
- Thirst quencher
TRAINING FOR TENNIS
If you are simply practicing tennis for 30 minutes each day at a moderate to high intensity, the simplest way to keep hydrated is to drink water. However, if you’ve been playing tennis for at least 60 minutes at a high level, it’s a good idea to drink coconut water to replenish your fluids.
Coconut water is one of the best and healthiest solutions for rehydrating after tennis practice. If you regularly feel stomach discomfort or bloating after consuming sports drinks, coconut water is a fantastic alternative. It has all the electrolytes you need and is sodium-enriched.
In many respects, coconut water is similar to our own blood plasma. because when it is removed from the coconut, it is completely sterile and compatible with the human body. In fact, more than 60 years ago, physicians used coconut water as an intravenous fluid. This was a pretty common operation in remote places of the globe where there were limited medical services. You may see how secure and practical this natural beverage is if given intravenously.
Perfect Electrolyte
Drink fresh coconut water to prevent dehydration brought on by strenuous exertion, vomiting, or diarrhea. It is one of the most plentiful sources of electrolytes in nature. Electrolytes are lost via sweat, especially salt and potassium, which must be supplied by eating food and drinking liquids.
Coconut water contains five electrolytes that your body needs:
295 mg of potassium, or 15 times more than the sodium in a standard sports drink, may be found in coconut water.
The most important positive ion in extracellular fluid, as well as the one whose levels are rapidly decreased during activity owing to salt loss via sweat and urine.Magnesium is crucial for maintaining the electrical potential of your cells, maintaining proper muscle function, and preventing calcium overconsumption.
Phosphorous: This mineral helps in muscle contraction, neuronal activity regulation, and energy transmission throughout the body. It is also crucial for maintaining strong bones. (works alongside calcium).
Calcium is essential for strong bones (together with phosphorus).
TENNIS SUPPLEMENTS
In an ideal world, the food you eat gives you all the nutrients you need. Although high-intensity exercise has the effect of lowering immunity, if you play tennis for numerous hours each week, your body could benefit from a number of essential supplements for tennis players to support your body, help with recuperation, and boost your immune system. There isn’t a single supplement that benefits all athletes, so it’s best to see a health expert for individualized advice. However, the four supplements we suggest to our athletes are as follows:
Magnesium
It is commonly depleted by poor dietary habits or sweating during exercise, despite being the second-highest electrolyte in human bodies. It tastes finest when taken as a powder.
Fish Oil
The EPA and DHA included in these extraordinary supplements are two fatty acids that are essential for reducing inflammation in the body that may be brought on by strenuous activity. Be cautious to use pure, mercury-free fish oil supplements.
Vitamin C
an antioxidant that boosts the immune system and helps athletes with cold symptoms. Take 1-2g in divided doses up to 5 times per day when you first detect a cold coming on.
Zinc
It is an essential nutrient for athletes since it is involved in the majority of the body’s enzyme systems yet may be lost via sweat. The good news is that reading the label on magnesium supplements should help you discover it most of the time! Dina Friedman, the naturopath behind “The Fitness Naturopath”