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Nutrition Tips For Your Best Tennis \u0026 Q\u0026A with Page LovePeriodized nutrition for tennis players -
Alternatively, they could drink ml of a solution containing ml of carbs per ml over the course of the match. It is my experience that many athletes prefer to drink their calories rather than eat them during a match.
The majority of commercially available sports drinks contain grams of carbs per liter. If the athlete consumed between ml per hour, they would be adequately topping up their glycogen levels. Studies have shown that there is no difference in performance whether a tennis player eats or drinks their inter-match meal.
However, taking them in liquid form will also help to keep the athlete hydrated. Dehydration will cause a negative effect on carbohydrate levels. Muscle glycogen use is not as efficient when a person is dehydrated, so it is critical that the athlete keeps up their fluid level between games.
If they are going to eat their carbs, they should also be taking a swig of water. The American College of Sports Medicine Recommends that athletes consume between grams of carbs during exercise or competition.
These carbs can be in the form of glucose, sucrose, maltodextrins, or high glycemic starches. Fructose, the form of carbs found in fruit, should be limited due to the possibility of gastrointestinal discomfort.
As the coach, it is up to you to make sure that your player does not experience a drop-off in performance as a result of a lack of glycogen for energy.
During long physical activity such as a tennis match, there is an increase in carbohydrate oxidation. This increases the risk of the athlete becoming hypoglycemic.
This risk increases when the match is played in hot, humid conditions. The timing of carb ingestion during play should have the aim of providing a consistent flow of carbohydrates from the gut into the bloodstream. The increased stress of competition appears to speed up glycogen uptake, requiring more carbs to be taken in during competition than during training.
The athlete achieves this by consuming small amounts of carbs through the match. However, if your athlete takes in too many carbs during play, his performance will be negatively affected. Most sports drinks combine carbs with electrolytes.
The inclusion of electrolytes will help to prevent exercise induced muscle cramps. In a tournament situation your athlete will be playing multiple matches on multiple days.
The major goal of post workout nutrition should be to replenish the glycogen levels that have been used up during the match. Glycogen synthesis rates are the highest immediately after exercise. This is believed to be due to the insulin-like effects that exercise has on our muscles.
It is recommended that players consume 1. So, a 75 kg player should take in around grams of carbs in the hour after the match. Protein is also vital for post-match muscle repair. A high glycemic carb and protein supplement are recommended to hit both the carb and protein needs of your player post match.
The best form of post-match protein is whey. This form contains all nine of the essential amino acids. It is also easily digestible and has high concentrations of brain chain amino acids BCAAs. However, whey protein does contain milk sugar lactose, which some people are not able to tolerate.
If your athlete has an intolerance to lactose, you should make sure that they are using a whey isolate, which removes the lactose.
The ideal carb-to-protein ratio of a post-match supplement is in favor of carbohydrates. It would also be a good idea to look for a supplement that contains the amino acids leucine and glutamine as well as vitamin E.
A tennis player will sweat, on average, about 1. If no fluids are replaced, an athlete could lose as much as 15 pounds of fluid over the course of an extended match. Most points in competitive tennis last for no more than 10 seconds. Rest periods during games last for an average of around 25 seconds.
However, this does allow for plenty of opportunity for fluid replacement during the match, especially during the second period after every two games. You need to have a structured hydration plan for your athlete during competition. The best way to do this is to weigh the athlete before a training match.
Then put them through a two-hour match simulation session. Weigh them again after the workout. Subtract the post-exercise weight from the pre-match weight and the amount of fluid consumed during play. This will tell you how much fluid the athlete has lost.
You can then use this information to work out a specific hydration schedule. During the two-hour match, he ingests 2 liters of water.
When weighed afterward, he weighs 77 kg. His approximate fluid loss will be 5 liters in two hours or 2. While you cannot control what your athlete is thinking during the game, you can influence it. Teach your athlete that everything he does comes down to a choice.
Rather than just reacting, they have the ability to control how they feel about a situation. Being mentaally prepared means that the athlete has the ability and the choice to react to a bad decision or a lost point in a way that is not going to drain their energy or focus for the next point.
They need to have the mental strength to take on that responsibility to fix the situation. Just as the athlete goes through a physical warm-up before the match, he should do the same mentally. I recommend giving your player books to read on positive mental attitude and encouraging him to get into the habit of repeating a positive mantra to himself in the hour before the start of the match.
Here is a positive mantra that many players repeat to themselves before heading into a tournament …. In the hour before the match, your athlete should also use visualization to keep themselves locked in.
This should involve running a mental movie of the first game of the match. They start the game with an ace and then go on to effortlessly win every point and take the game without conceding a point. During the match, you should train your athlete on what they should be focusing on.
But none of that should be in their mind on the day of the competition. They will also be pulling themselves out of the present so that they will not be in the zone. Your athlete has to learn to play in the moment, point by point. To help him be at their strongest mentally, you should help him develop a mindset game plan.
That is a serious mistake. The key to helping your athlete have a winning mental attitude is to keep it simple. Here is a three level checkpoint system that comes from pro Jack Sock.
Jack focuses his mind on the first level at the start of the game. Nothing else matters. After every two games, players get a second rest period.
Before we start looking at the game-day tactics you should focus on with your athlete, you should spend some time in the days ahead of match day to analyze the opposition. Hopefully, you will have video material of them recently playing that you can sit down and check out together.
Here are the key things to take note of:. If there is no video, it is your job to watch a second or third round opponent on match day and identify the points above.
Then work out a game plan with your athlete. The on-court warm-up will also provide both you and your athlete a further opportunity to size up the opponent. Another responsibility that you have is to stay on top of the weather conditions.
Have a backup plan ready in the case of adverse weather conditions. Prepare your athlete for a rain delay on interruption mid-match and provide mental training to help them stay focused in spite of these complications.
Prepare, too, for wind, scorching sun and oppressive humidity. Your goal is to identify his strategies, strengths and weaknesses. Help your player to identify cues from the opponent that will signal him to unleash his main strike weapons, be it his backhand, volley or forehand slam.
Does your player have a height advantage? Can he force the other player to play weak short balls? What can be done in order to neutralize the strengths of the opposition? Emphasize that a solid constant defense will wear the opponent down and force errors. Always talk through a Plan B just in case your player is unable to impose his game on the opponent.
The day before the match, you need to ensure that your athlete is taking it easy and getting plenty of rest.
Instruct your athlete to prepare their tennis bag the day before the match. The match bag should include everything you need for your post match recovery, including foods, liquids, supplements and equipment such as a foam roller and massage gun.
The warm-up with the opponent is not the time for your athlete to warm up. This has already been accomplished, allowing the athlete to use this time to size up the opposition. Tell your player to hit a variety of shots during the warm-up, including high shots, short balls and wide shots.
Christian Taylor, an Olympic gold medalist in the triple jump conducted this experimentation post-Olympics in and it kept him from retirement Rouse. Through it he was able to reduce his carbohydrate intake, consequently reducing inflammation post-workouts, and saving his career in the process a great primer on inflammatory vs.
anti-inflammitory foods can be found here. He also was able to experiment with protein and fat sources, and cycle through various sources depending on the demands of the following session, stating:.
If I were having a lot of fast running the next day then I would usually have fish or chicken less inflammatory. Once the athlete has experimented with their daily intake, they will be more conscious of what they need nutritionally, and when.
One of the best ways for an athlete unsure of how to nutritionally experiment would be to do one of the many whole food detoxes, such as the Whole From that starting point, they will have a greater understanding of how food affects their body, and what foods they are able to digest well.
A good starting point to nutritionally experiment for beginners is a whole food detox. These strategies will make the athlete feel comfortable and recovered, making them ready to move into a more intense series of workouts and competitions.
With the intensity demanded by these training cycles, it is a good idea for the athlete to be more rigorous in their meal planning, and use what they learned in the pre-competition experimentation cycle to keep their body feeling good from workout to workout.
It is also a good idea for the coach to create workouts that simulate the intensity of competition day, so that the athletes can test out their nutrition plans, and be sure that their body will respond well to the more intense demands.
This is due to the gut responding differently to higher intensity exercise Seebohar. As seen in the study by Ranchordas, caloric need during intensive exercise and recovery days can undulate greatly.
During the transition phase, since activity is low, it is recommended that athletes cycle off of any supplements they are currently taking , and they drop the caloric intake greatly. This is a cycle of rest and rejuvenation, so the athlete should focus on maintaining adequate fluid balance, and increasing protein and fat intake while dropping carbohydrate intake.
The reasoning for this is that proteins and fats are significantly more satiating, and give energy for longer periods of time. Generally athletes should be eating significant amounts of whole food sources and abstaining from heavily processed foods, no matter what cycle they are in.
Prioritizing whole fats, legumes, dark leafy greens, berries, olive oils, avocado, and small amounts of coffee and red wine will help an athlete remain healthy and happy. On the other hand; if an athlete is consistently consuming fried food, processed meats, large amounts of alcohol, and high sugar-content foods and drinks, even the most meticulously planned training will be derailed , no matter how much recovery the athlete does.
Collegiate sprinters and jumpers spend significant amounts of their year training to be the most explosive that they possibly can be. This requires more than being present at practices, and demands that coaches educate athletes on their nutritional needs.
A well-rounded nutrition plan should ensure that the athlete can complete each training session with enough fuel in the tank, and receive the largest training effect from it. Understanding this, athletes should be careful not to haphazardly use supplements without knowledge of what its effects on bodily processes are Houtkooper.
Athletes should know how individual foods affect their own bodies. Once they understand how foods affect them personally they should work together with a sport coach, and strength and conditioning coach to create a nutrition plan.
A native of Akron, Ohio, Fawley attended Hillsdale College and was a standout track and field athlete during his collegiate career as a multi-eventer. Brunner, R. Nutrition and Supplementation for the Modern Athlete with Rick Brunner — SimpliFaster. Harvard Health Publishing. Foods That Fight Inflammation — Harvard Health.
Retrieved from Harvard Health Blog , Harvard Health Publishing, www. That goal far away is the destination where the GPS has to lead us.
For that satellite to guide us, it has to be programmed, not in our heads, but written out and logged on a computer.
It needs a clear beginning and a definite destination, to avoid the athletes getting lost, or dropping out on the way. If the goal is to reach the stars, we have to precisely know what kind of rocket we will deploy and everything that the vessel will need.
Only after every detail is covered, can construction begin. The project does not start by simply taking into account the parts that we have available now; it starts with the elements that we will need to assemble the future rocket.
With a Periodization Training Method, the students will make the most significant improvements, while also having fun, preventing injuries, and staying mentally and physically fresh. The method considers the different needs of all levels of players, from the novice to the professional athlete.
The students keep a journal with specific rating systems to help in the continuous evaluation of the plan. The periodization plan is always alive, and constant reviewing is imperative to keep the athlete motivated and on track.
The Periodization Method is divided into three cycles: the Macro Cycle the long-term plan , the Mezzo Cycle partial planning in the short term, keeping in mind the overall objective of the Macro Cycle , and the Micro Cycle includes the fundamental parts of the daily training.
Periodization is a system where the athlete reaches peak performance at the competition through a systematic training plan. With the help of a GPS, we get there faster.
Athletes advance through the cycles, and each Phase prepares them for the next one, focusing on distinct skill development.
The Periodization Plan consists of six phases: adaptation, development, pre-competition, tapering, competition, and rest.
We are talking about high-performance athletes, so pay attention; it is fundamental. The following suggested periods are at the start of the season. At the end of this first cycle, the next one is built. The student, is adapting to begin training.
Start with Low Volume-Low Intensity, increasing the levels of physical conditioning and information gradually. Live ball drills, concentrating on the contact point, and the right distance to the ball.
Physical, the emphasis in this period is to develop muscular and cardiovascular endurance. The training is done at a low intensity so that the students can concentrate on stroke development. Technical, fundamentals of movement, and swing mechanics. The emphasis at this time is on the development of physical skills—high Volume-Medium Intensity.
Physical, Anaerobic capacity helps the athlete increase muscle strength and improve the quick burst of speed. The use of plyometrics helps the athlete build power and speed, improve coordination, and improve agility, effectively improving student performance.
Matches are not recommended in this stage since the students are concentrating on technique and basic skills. They are preparing to compete, the focus changes to cognitive abilities, more tactics, and match simulations—medium Volume-High Intensity.
Emphasis on developing tactical awareness and shot selection. Physical, Agility drills, start, stop, change direction, and accelerate with balance and control. Students will work on tennis-specific movements, speed-work, accelerating quickly and running diagonally, forward, and backward.
High-intensity match-play simulation, students must learn to play under pressure. Students must understand their style of play so they can organize their game plan or strategy. Decompressing physically and mentally, lowering the training amount, frequency, and intensity to reach the tournament without residual fatigue.
Enhanced fat burning intakes were consistently below kcal·day Periodized nutrition for tennis players range ± — ± kcal·day No further differences were observed between breakfast, lunch or playegs Periodized nutrition for tennis players group Periodizrd day. In tennix, youth tennis players present sub-optimal nutrition practices, appearing to under fuel and under consume carbohydrate for performance, adaptation, recovery and health. Key Points Competitive youth tennis players seem to under fuel and under consume carbohydrates for training and competition. Sub-optimal nutritional choices are evident, with no indication of nutrition planning to optimise performance, adaptation, recovery and health. Tennis plaers a racket and ball sport that can be played in Periodized nutrition for tennis players or triples by mutrition or four players. Both men and tebnis compete in Blood sugar support worldwide at Petiodized ages and Periodized nutrition for tennis players levels, from leisure to elite professional play. At important events, male competitors also participate in matches that last five sets, although most matches last three sets. Professional matches, like those at the Australian Open, can run up to three hours for ladies and four to five hours for men, while longer bouts have occasionally occurred. Players are only allowed a very short rest less than 20 seconds in between each point.
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