Basic Nutrition for Tennis

donna-vekic-white-background-wallpaperYears ago, meat and eggs has been the choice of top athletes as they prepare for competition. Few were those players who know that these foods, rich in protein, create weight in their stomach.
If you follow the latest nutritional information from talk shows, magazines and newspaper articles, have heard about burning fat with aerobic methods. But what foods you should eat for sports, when some sports like tennis, is anaerobic;

Here are tips for smart eating habits if you want your body to have the best performance during the activity.

Eat carbohydrates
Carbohydrates are the main food for muscle contraction, and therefore, the most important nutrient for maximum athletic performance. Complex carbohydrates are more beneficial than simple carbohydrates, so stay longer in this group.

Proteins can be consumed in moderate amounts three or more hours before your activity, but stay away from fat, which can cause gastrointestinal discomfort. Also, reduce the sodium intake before your activity (salt will make it harder gastric procedure for your stomach).

When to eat;
As you will be closer to the action, Reduce fat and protein intake. The evening dinner should be rich in complex carbohydrates. On the day of your activity, you need to eat smaller amounts several times throughout the day. Energy Bars, muffins, Fruits and vegetables are a great way to keep your energy levels high.

Familiarity Breeds Content
Do not experiment with food the day of the game. Try the new diet before training or friendly matches.

Fast Food επιλογές
The pizza is rich in complex carbohydrates. Stay in vegetable toppings and always keep away from meat, which will cause a high fat content. Salads offer many complex carbohydrate choices, and a baked potato is just what you need. Again, toppings stay away from high fat, like sauces, bacon, sour cream, cheese and butter.

Fruits and juices are foods high
content of complex carbohydrates

Fruits and vegetables are a
great way to keep levels
high energy.
Water molecules are absorbed by the muscles
such as carbohydrates and converted to glycogen
The pizza is rich in complex carbohydrates

Ο μύθος των Candy Bars
Many players of the weekend still believe that a dose of sugar immediately before a race, will give them extra energy. In fact, If you eat a candy bar, before or during your activity, can actually cause a rapid rise in blood sugar levels, which causes a more rapid exhaustion. And many candies, especially those containing chocolate, are rich in fat.

What to do before the race
• The meal should be small in size of the portions and the level of calories (500-800 Calories).
• Lunch will be predominantly high in complex carbohydrates and foods that are low in fiber (cereals, bread, pasta).
• The meal should consist of foods that are acceptable and familiar to the athlete.
• The meal should be consumed about three hours before the sporting event and should be accompanied by appropriate fluid intake (one to two glasses with meals).
• Vegetables are water-based will help hydration.

Your body stores carbohydrates in the form of glycogen. Water molecules are absorbed by the muscles as carbohydrates and converted to glycogen. Restricting fluid intake, therefore, will limit the ability of glycogen storage.

Recall, These guidelines are intended to help athletes to eat in such a way as to have the maximum athletic performance. Apart from increased carbohydrate before activity, your body fat and protein needs to function on a daily basis and a deficiency in the diet of these important nutrients may lead to health problems.

Foods high in complex carbohydrates
Pasta, Rice, Crackers, Muffins, Potatoes, Cakes, Bread, Vegetables *, Bagels, Popcorn, Oatmeal, Pretzels, Waffles, Pancakes…
* Starchy vegetables are best (corn, φασόλια lima, peas, chili beans, etc.).

Foods high in simple carbohydrates
Fruits and Juices, Yogurt, Candy, Chocolate, Cake, Cookies, Queues, Frozen desserts. Crackers, Granite *, Frozen yogurt *, Sugar Free Pudding *…
*Options low fat.

http://www.ushsta.org/COACHES/PUBLICAREA/HSTC/NUTRITION/NutritionforTennis.htm

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