|
realtennis fitness |
|||||
| fitness | nutrition | warm up | stretch library | exercise library | forum |
|
nutrition for real tennis In addition to following a well-planned and organised physical fitness program, it is widely recognised that nutrition is vital to successful training and performance. An athletes (for that's what you are) diet should provide the energy required during exercise, and the necessary nutrients for tissue growth and repair and those needed to keep the human body functioning at its optimal level. There are six nutrient groups that form the basis of a well-balanced diet. Macro-nutrients
The glycemic index is an indication of the absorption rates of different foodstuffs. Foods with a high glycemic index (e.g. corn flakes) can be absorbed rapidly by the body, whilst foods with a low glycemic index (e.g. banana) are absorbed at a much slower rate. 2. Fat - Fat is also an energy source in the body, particularly during low intensity exercise such as ultra-endurance events. Fat exists in our body as triglycerides (stored fat) and fatty acids (used for energy production). Fat is essential for insulation and the protection of vital organs in the body but when consumed in large amounts can lead to complications such as obesity, high blood pressure and heart disease. It is recommended therefore that one should keep the consumption of fatty foods to a minimum with the RDI at 20-25% of the overall intake calorie. 3. Protein - Proteins are chemical compounds composed of chains of amino acid. They provide the building blocks for tissue growth and repair, and produce vital hormones and enzymes in the body systems. High amounts of protein is recommended for those following a strength training program because it assists in muscle development. Typically protein should constitute approximately 15% of total daily calorie intake. Micro-nutrients 1. Vitamins and minerals - Vitamins are chemicals that play a vital role in energy production, metabolism and contain antioxidants, which protect the body against free radicals. Generally, the body can gain the required amounts of vitamins through a well-balanced diet. Vitamins are found in fresh fruit and vegetables, and wholegrain cereals. Minerals are vital for tissue functioning and are also used for thermoregulation, nerve transmission and muscle contraction.
Pre and post match meals A real tennis professional should follow a high carbohydrate diet in the region of 65-70% of the recommended daily intake (RDI). Carbohydrate is stored in the body as glycogen and glucose and these are broken down to produce energy. Carbohydrate loading is a concept used by endurance athletes whereby an individual will train intensively seven days prior to an event, therefore depleting glycogen levels in the body. During this period they would eat foods containing mostly protein and fat. In the final three to four days before the event the athlete would switch to a high carbohydrate diet thereby loading the muscles glycogen store and increasing energy supply. However, though eating rich carbohydrate meals a few days prior to a tennis match is beneficial, carbo-loading is usually only effective for ultra endurance athletes such as marathon runners and triathletes. Although not vital before a match sufficient protein intake (15-20% of RDI) it is important for muscle growth and repair, so players should follow a diet containing plenty of meat, fish and low fat diary products. A high protein diet can be obtained naturally but supplementation may be useful in certain situations. Pre training and match meals should be medium sized, high in carbohydrate and be consumed no later than two hours before playing. As previously mentioned small snacks with medium-high sugar content will maintain energy levels during the match. Post
match/training meals should be high in both carbohydrates to replenish the
depleted glycogen stores, and protein to promote muscle repair. A meal
should be consumed with an hour of competition for effective recovery.
|
|||||
|
for more online health and fitness advice visit tomhuelin-fitness.com |
|||||
|
© Copyright Tom Huelin |
|||||
1.
Carbohydrate - Carbohydrate (CHO) is the body's primary energy
source and is essential for nervous system functioning. Complex CHO
includes starchy foodstuffs such as cereals, rice, pasta and potato, where
as simple CHO or natural sugars include glucose and fructose. CHO is
stored in the muscles and the liver as glycogen, but the amount that can
be stored is limited and therefore regular refuelling is needed. The
recommended daily intake (RDI) of CHO is approximately 65% of an athletes
diet. 
2.
Water - Water is undoubtedly the most important nutrient of them all.
Water makes up about 60% of a young persons body weight and up to a third
of this is contained in the blood where it is transported around the body
for use in vital body functions. During exercise water loss through
sweating is accelerated and it is therefore essential that this
fluid is replaced in order maintain a optimum level of hydration. Just a
2% loss of fluid can have a 20% reduction in physical performance.
As
a professional athlete it is important to be well hydrated for both
training and competition and water is most effective at maintaining
optimum performance. Sports drinks such as Lucozade and Gatorade are what
are known as isotonic drinks and they are high in sugar and therefore
provide energy as well as replacing electrolytes and maintaining
hydration. However these drinks contain many artificial preservatives,
colours, stabilisers and flavourings making them unhealthy if you are
consuming large quantities. Players are better off eating a slow-release
carbohydrate based snack throughout a match, such as a banana. Sugary
sweets or chocolate are also useful for a quick burst of energy, but
beware this won’t keep you going in a three set match.