The Ideal Diet Plan Designed For People Aspiring To Be Professional Tennis Players

Tennis is a physical sport that entails the need for you to be fit and healthy. For this reason, aspiring tennis players make sure that they endure the necessary training to help them get better in the sport. But aside from this, they also ensure that they get the proper nutrition to keep their bodies physically fit and ready. This article lays down the ideal diet plan designed for people aspiring to be professional diet players.

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Diet Plan Before a Match

A couple of days before an upcoming match, a tennis player who is aspiring to play professionally should increase his or her carbohydrate intake by 10 to 15%. Some of the best sources of carbohydrates include whole-wheat pasta and brown rice. However, you can also get your carbo-load through whole-grain cereal and beans. Apart from an increase in your carbohydrate intake, you also need to increase your protein intake by a gram per pound of your body weight. Some of the good sources of protein include salmon and tuna, as well as turkey, eggs, and tofu. As much as possible, steer clear from fatty cuts of steak, as well as processed meats.

On the day of your match, make sure to eat a couple of hours before the game. If you have an early morning match, indulge in a bowl of oatmeal and a cup of Greek yogurt and berries topped with trail mix. On the other hand, if you have a midday match, you can eat a turkey sandwich on a slice of whole wheat bread, together with some fruits and salad. For a later afternoon of evening match, prepare by eating some grilled chicken or fish with brown rice and some vegetables on the side. Make sure to drink a glass of water with your meal regardless of the time of your match.

Diet Plan During a Match

When you play a tennis match, keep in mind that you need to use up so much energy that your glycogen deposit can get depleted. For this reason, you need to replenish the glycogen that your body used up by snacking on a banana or a trail mix to keep your sugar levels up. You can also consider snacking on an energy bar, dates, or even applesauce or almond butter.

You should also not wait until you are thirsty to drink water. Thus, at each changeover, make sure to take four to six gulps of water. According to the sports enthusiasts behind sportlifeadviser.com, apart from a proper diet though, you also need to be equipped with the right tennis equipment for your match. While you need to have the energy to carry, move, and hit with the racket, you also need to be comfortable with its weight, allowing you to be at ease with it no matter how long the match takes.

Diet Plan After a Match

Since your energy is depleted after a match, you need to refuel within a couple of hours accordingly. For muscle recovery, you need protein, along with some carbohydrate sources. A balanced recovery meal should include some turkey, salmon, or eggs for your protein source, as well as whole grain pasta, brown rice, or whole wheat bread for your carbohydrate source. You should also rehydrate by drinking a couple of glasses of water.

Make sure to aim for half of your plate to consist of fruits and vegetables because this will help you fight inflammation and muscle soreness. In case you aren’t able to eat immediately after a game, you can consume some protein shake or even a snack such as a peanut butter and jelly sandwich or even chocolate milk and a banana.

Foods to Eat Daily

Some of the foods that you need to eat daily if you are aspiring to become a professional tennis player are carrots because these promote healthy eyesight. You should also go for foods rich in zinc to improve your hand to eye coordination as well as foods rich in vitamin C to aid in your muscle repair. All these are meant to keep you physically fit and healthy, ready for a match.

The diet plan designed for aspiring professional tennis players is not that different from the diet plan that is recommended for most athletes. The key is in getting the proper nutrition before, during, and after the game to ensure that you are physically fit, healthy, and ready during the game. Just keep in mind to include in your diet the foods that you should take in daily, and avoid the ones that won’t prove to be beneficial for your overall health.