Muscle preservation nutrition is a fundamental element for the Tnenis functioning of the mitochondrion, the Nutritino plant of Tennid cell that produces Muscle preservation nutrition. However, from a long-term health perspective, excessive fat intake is likely to Amino acid availability affect the Gluten-free dining out risk factors for coronary heart disease to some degree, even in a fit population. This is highly individual and timing of intake is critical for maximum effect. Taking BCAAs is also able to counteract the production of lactic acid. Drinking plenty of water may help to delay muscle cramps, but to completely restore the proper fluid and electrolyte balance throughout the body and eliminate the heat cramps the salt that was lost through sweating must be replenished as well.

Tennis player nutrition -

Excessive restriction is not useful as this can compromise performance — players with a desire to change their body composition should work closely with an Accredited Sports Dietitian to develop an individual plan. Staying hydrated is important for playing tennis as the intensity of matches, as well as hot weather conditions can lead to high sweat rates including water and electrolyte losses.

Adding further challenge, the timing of matches can be unpredictable making it more important to constantly focus on good hydration strategies.

Since dehydration can impair performance including skill and decision making, sipping on fluids particularly water regularly and aiming for pale yellow urine is a good starting point.

During training and matches, having fluids easily accessible and making the most of opportunities to drink will help to replace sweat losses.

The timing of matches can be unpredictable which can be a challenge for knowing when to eat a pre-match meal. In general having a pre-match meal ~3 to 4 hours before the start of the match, then topping up with small snacks if needed is a good approach.

The pre-match meal should contain some carbohydrate for fuel as well as some fluids for hydration. Some suitable ideas include:. Additional snacks should be rich in carbohydrate but relatively low in fat and fiber so it is easy to digest. Some suitable snack ideas include:.

As tennis matches are often played in hot conditions, replacing fluid losses and keeping cool at breaks in play is important. In addition, carbohydrate can enhance performance and delay the onset of fatigue.

Depending on the length and intensity of the match athletes will need to remember to pack suitable fluids and snacks in their bag to have courtside so that they can make the most of any breaks in play to refuel and rehydrate.

Sodium especially and Chloride levels as well as the rates that these electrolytes are lost through sweating vary tremendously in players.

In a given liter of sweat, the amount of sodium could range from to milligrams mg. In contrast, potassium K and magnesium Mg2 losses in sweat, for example, are typically much lower.

In fact, players will generally lose times as much sodium as potassium during play. With high sweating rates and sweat that contains only a moderate concentration of sodium, a player could readily lose up to mg of sodium per hour of play.

Such a player would have a severe challenge in maintaining sodium concentrations and fluid balance in the body. Probably the most common heat related injury encountered by tennis players is heat cramps.

Heat-related muscle cramps often occur during or following prolonged playing one or several matches when there have been previous extensive and repeated fluid and sodium losses.

With a significant body water and sodium deficit, nerve endings connecting to the muscles may become hyper-excitable and overly sensitive, resulting in seemingly spontaneous muscle contractions i.

This type of cramp is usually localized and passive stretching, massage, or icing can often resolve it. Such is not the case with heat cramps. Heat cramps can eventually spread over many areas of the body, including the stomach, arms, and even fingers and facial muscles.

Drinking plenty of water may help to delay muscle cramps, but to completely restore the proper fluid and electrolyte balance throughout the body and eliminate the heat cramps the salt that was lost through sweating must be replenished as well.

Therefore, extra salt intake is appropriate when playing or training in hot conditions or any time that sweating is expected to be extensive. Vitamins are organic substances and minerals are inorganic substances like iron, calcium, or zinc that are essential for the human body to function properly.

In the majority of cases, vitamins and minerals cannot be produced by the body and must be consumed in the foods we eat. There are recommended daily amounts of vitamins and minerals that should be consumed each day.

If these recommended allowances are not met, the tennis player should consider supplementing his or her diet with a multivitamin The topic of supplementation is discussed in more detail in a later section of this competency.

Team USA Players Coaches. Carbohydrates Carbohydrates are sugars. Fats Tennis players need fat for a number of important biological functions as well as for energy during play.

Protein The recommended daily protein intake for adults is about 0. Ideally, on a heart healthy diet, players should choose twice as much vegetable origin fat vs animal origin fats.

Vegetable fats are considered essential - you need small amounts daily to help make hormones and help with regularity and healthy skin and hair as well as a secondary energy source for training. Protein is not meant to be an energy source on the court.

Protein is becoming increasingly important for recovery needs between matches and after tennis play to help players return to the court in tip top shape. Latest research shows that players should consume an easy to digest form of protein within 30 minutes after tennis play. Protein is the building block for hormones and enzymes that regulate metabolism and other body functions.

Protein provides a small source of energy for muscles during exercise, but are not the ideal fuel. Protein consists of polymers of amino acids, the building blocks of all proteins.

Some of these amino acids are considered essential, meaning that the body cannot synthesize them, and therefore must be obtained from the diet.

Protein is used as an energy source when the glycogen stores are depleted and exercise is continued at a high intensity level. Players are advised to obtain necessary amino acids through consumption of natural, high quality protein foods, such as those mentioned above. The western diet contains more than enough protein, so protein supplementation may not benefit performance.

In addition, if your diet is very high in protein, you will inevitably eat less carbohydrates, which means fatigue and a decline in performance may occur earlier as a result of glycogen depletion.

Supplemental salt may be necessary for athletes who sweat a lot and do not eat high-sodium foods or use sport beverages. Heavy sweaters may need to add table salt in small amounts to sport beverages. Calcium is also a mineral lost in sweat as well as the key mineral for strong bone density in tennis players.

Particularly for female tennis players, calcium intake should be emphasised. Consuming three dairy products per day is the key to help meet daily calcium needs. Supplementation may be needed if oral intake is low. Iron is another key mineral because of its energy carrying capacity.

Low iron levels are an issue in female tennis. Iron in the diet should be emphasized to avoid undue fatigue and anaemia risk. If blood levels are low, and anaemia low blood iron is diagnosed by a medical professional, iron supplementation may be warranted.

Found in red meats, poultry, fish, bran, spinach, vegetables, dried fruit raisins, apricots and figs and fortified cereal. Animal sources are better absorbed by the body Potassium.

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