15 hours of on-court training, 6 hours of physical training, 35 hours of school, endless hours of homework, and squeezing time for family and friend. Sounds exhausting just writing about it! Whether preparing for an in-club match or your first ever Super-National competition, a healthy diet and body can clearly contribute to a player’s quest to reach peak performance. But how does one go about reaching their highest potential? The answer lays in one simple word, Nutrition. A balanced diet on and off the court has the same impact as those endless hours of practice. The composition of a structured diet can not only give you lasting energy but it also assists in quick recovery after a match.
What constitutes a balanced diet?
A balanced diet is made up of 7 formal ingredients: carbohydrates, fats, protein, vitamins, minerals and trace elements, dietary fiber, and water. Carbohydrates are vital for muscle energy and avoidance of early fatigue. Items such as bread, cereal, potatoes, brown or wild rice and pasta should be consumed within 2 hours after exercise. However, most players get carried away when it comes to carbohydrates. We’ve all heard of Michael Phelps 12,000 calorie a day diet consisting of nothing but carbohydrates and simple sugars. The reality is a competitive tennis player should only consume 7-10 grams of carbohydrates for ever kilogram of body weight, per day. You do the math! The next portion of our diet is fat, which should only be eaten in moderation. Only one portion of fried or fast food is recommended a week. Protein is found in food such as meat, dairy, fish, and nuts. This is another item where consumption must be monitored; excess protein is broken down and converted to fat which is then stored in the body. Vitamins and minerals are crucial components of a balanced diet. Vitamins A, B1, B2, B6, B12, C, D, E, and K maintain the overall performance of specific bodily functions. Minerals such as iron, sodium, potassium, calcium, magnesium, phosphorus, copper, and zinc are vital in supporting tissue, blood, hormone, and enzyme levels. The next ingredient in our diet is fiber, which helps absorb minerals and is essential for proper function of the intestinal tract. Last but not least, Water. Water is the most important component of a high performance diet, which not only regulates body temperature but also holds element which are primary components of many cells. Now that we know what to eat, lets figure out when to eat it!
Pre-match Nutrition:
Two days prior to competition, players should gradually increase their intake of carbohydrates. This will allow for glycogen levels to increase. Eating breakfast before a match is vital not only to personal health but also to get us through a grueling match at 8 a.m. If your first match is first thing in the morning, a light yet high in complex carbohydrates meal is essential. Things like cereal, toast, and fruit are great to get blood sugar levels to increase in the morning. However, not always are we blessed with an early morning match. If your match falls after breakfast but before lunch, in addition to the earlier mentioned breakfast, a mid-morning snack consisting of fresh or dried fruit, cereal or cereal bar, pancakes, or biscuits should be consumed. For an afternoon match, lunch items consisting of turkey rolls or sandwiches, pasta or rice, and yogurt are an excellent choice. Excess amounts of water are recommended a few days before, during and after competition. Your diet between matches is just as important as before and after a match. If your matches are scheduled an hour apart, it is recommended to consumer a sports drink which will not only hydrate you but also give you a quick burst of energy. Other items take too long to break down for energy. If you have one to two hours between matches, in addition to the sports drink, a light snack such as fruit, biscuit, or cereal bar are recommended. However, there will be occasions of delay which will leave you stranded at the facility for hours. If an excess of two hours is given between a match, in one single day, it is recommended to consume and energy drink and a substantial snack such as a small sandwich or a handful of nuts.
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