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A couple of weeks ago we talked about the importance of a proper and balanced nutrition when it comes to perform at your best in your tennis career; today in Pam Shot, experts in high-competition tennis and tennis lessons, we tell you about the most important nutrients and give you examples of foods to include in your diet.
Carbohydrates – turbo power!
Carbohydrates are the main fuel when playing tennis. Carbohydrates, once digested, are absorbed by the blood and used by the muscles or stored in them or the liver. The body can store only a limited amount of carbohydrates, so it’s important that the player meets the requirements of hydrates that a match or training requires.
The main carbohydrate-rich foods are cereals, bread (preferably whole wheat), rice, pasta, potatoes, fruits and some sport drinks. It is important to include some portion of these foods about two hours before your practice sp that your body has the energy it needs to work. The amount will depend on each player.
Protein – to keep the engine!
Proteins are an integral part of the body structure and are essential for life. There is a constant turnover of protein in the body and it’s stored mainly in the muscles and organs. Animal proteins usually contain all the essential ingredients and are known as complete proteins.
Meat, fish and eggs are the main sources of protein, but there are lots of high protein foods such as milk, tofu, peanuts and almonds, soybeans, lentils, chickpeas or white beans. Try to include these foods in your diet, because the body needs them to function.
Fats – are also important!
Fat provides a concentrated form of energy. It is important in the diet to provide fat soluble vitamins such as vitamins A, D, E and K. Tennis players need to optimize the fat intake to ensure a lean physique that can perform at its maximum. Ideally for health, a diet should contain more olive and flax oil and fewer animal fats.
Since the body can’t produce essential fatty acids (omega 3 and omega 6) it is important getting them through foods. Salmon, sardines, mackerel, broccoli, kale, spinach, olive and flax oil, pumpkin seeds, flax seeds and nuts are the foods rich in essential fatty acids. While talking about fats, balance is the key!
A balanced and varied diet should provide all the nutrients needed to adequately support growth and development, regulate the metabolism and body functions, and provide adequate energy during training and competition. Pam Shot doesn’t only offer high-competition tennis lessons, but we also take care that your lifestyle helps your performance as a tennis player.
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