- There are six major classes of essential nutrients found in food: carbohydrates, fats, proteins, vitamins, minerals, and water
- Adequate hydration intake via water consumption should take place before an event, particularly if the event will be of long duration or conducted under hot environmental conditions (aka every tennis match ever)
- During most athletic competition, the only nutrients that should be replaced are carbohydrate and water. Carbohydrate may provide additional supplies of the preferred energy source during high-intensity intermittent and prolonged exercise, while water intake may be critical for regulation of body temperature when exercising in warm environments
- For those athletes who must compete several times daily and eat between competitions (like in a tennis tournament), focus on carbohydrate-rich foods or fluid and moderate protein intake
- A liquid meal may be assimilated more readily than a solid meal
- Sports drinks are generally referred to as carbohydrate and electrolyte replacement fluids, and may be consumed before, during, and after training and competition
- Sports gels and candy normally provide carbohydrate, but may contain other substances such as vitamins, minerals, and caffeine. Their primary purpose is to provide a source of easily digested carbohydrates for energy during training or competition
Let’s talk nutrition. I know, I know, it’s not a sexy topic but eating during training and competition is absolutely essential. However, I’ve found that most people feel pretty lost about what to eat and when. Even the greatest players in the game need a little help. Last night Caroline Wozniacki got a warning for coaching from the stands because her dad-coach told her to eat something on the changeover.
He was right. Athletes MUST replenish calories expended on the court. This is especially true in tennis, because you are exercising through continuous quick bursts of energy. Thinking of your body like a machine helps me understand these principals. What goes out must come in…or something like that! Tennis Express is committed to helping the whole player, so we have tons of products available to cover your nutrition on the court.
First up, a few facts about sports nutrition: