Lawn Tennis
Semi-Pro
I like pancakes with syrup and sometimes eat them an hour or two before a match. They are simple carbohydrates, but sometimes I wonder if pasta is a better choice. What do you eat before a match?
Pancakes before a match
- Thread starter Lawn Tennis
- Start date
Ideally you should eat slow digesting carbs. The energy you get from pancakes will. Probably be digested within an hour so then your body will start breaking down fat and muscle to fuel you
Lawn Tennis
Semi-Pro
Dont eat pancakes. At all.
You can eat pasta AFTER the match.
Before the match tou should eat a banana, a sandwich with chicken, or cereal.
Eat 2 hours before the match an take a ouple of bananas or power bar to the math. Pancakes will only make you fat
I do the bananas. Thank you for your input
Are you sure? I knew a former pro who said it's best to eat simple carbs cause you don't want heavy digestion during the match.
Why do I think Coca-cola paid Jimmy to claim that.
UCSF2012
Hall of Fame
Theoretically okay. Depends on how you do it though. Carbs before a match is a good idea. You just can't overdo it or you'll get an insulin rush and you get tired and sleepy.
I'd do 2 pancakes with syrup. A salad to slow down digestion, with a protein drink (protein for longer lasting energy. Drink form so that the digestion process doesn't slow you down). All about 1-1.5 hrs before the match.
Can't think of a name
Rookie
here you go
I've heard multiple times in interviews players usually go for some sort of high carb pasta dish before a match. Pasta is a pretty safe bet if the worlds top players are being advised to eat it before their matches.
I've heard multiple times in interviews players usually go for some sort of high carb pasta dish before a match. Pasta is a pretty safe bet if the worlds top players are being advised to eat it before their matches.
travlerajm
Talk Tennis Guru
For me, optimal timing for a full size meal is about 4.5h before my match.
If I miss my window for that, and I haven't eaten a meal for awhile but my match is coming up in 2.5h or so, I simply eat a "half meal". If I try to eat a full meal that close to match time, it will still be in my stomach when I hit the court, and I won't feel my best.
The rule of thumb is that you want any food to make it all the way to your intestines by match time.
Also, if I have to eat my half-meal within 2.5 hours of my match, i make sure that I eat easy to digest foods. Pancakes would be ok - but you should eat a little bit of easy-to-digest protein, like fish, along with it. Beef is too stringy.
Also, you should never eat too much fiber within several hours before your match. Fiber will keep you digestive tract moving along, which you don't want to be happening during your match - for obvious reasons. The time to load up on fruit and fiber is post-match!
If I miss my window for that, and I haven't eaten a meal for awhile but my match is coming up in 2.5h or so, I simply eat a "half meal". If I try to eat a full meal that close to match time, it will still be in my stomach when I hit the court, and I won't feel my best.
The rule of thumb is that you want any food to make it all the way to your intestines by match time.
Also, if I have to eat my half-meal within 2.5 hours of my match, i make sure that I eat easy to digest foods. Pancakes would be ok - but you should eat a little bit of easy-to-digest protein, like fish, along with it. Beef is too stringy.
Also, you should never eat too much fiber within several hours before your match. Fiber will keep you digestive tract moving along, which you don't want to be happening during your match - for obvious reasons. The time to load up on fruit and fiber is post-match!
Limpinhitter
G.O.A.T.
I usually eat eggs, fruit, toast or bagel, calcium, magnesium, potassium and salt supplements, and lots of coffee before a match. During the match, I drink an electrolyte sports drink. I used to love "Title" before they went out of business. Low sugar and not nearly as filling as Gatorade.
bluetrain4
G.O.A.T.
Ugh. I love the taste of pancakes, but they're very "heavy" to me, even the healthier versions. They just feel bad in the stomach.
Devilito
Hall of Fame
do you know how often athletes completely BS reporters as a joke? Especially with diets just to get people’s attentions and laugh at how ignorant the public is in regards to nutrition. Not saying they didn't do some stupid **** in the 70s like showing up to matches after a night of snorting coke at a party but it's something that happens rarely not all the time as a pre-match ritual
Povl Carstensen
Legend
If you ask Djok, you should stay of the wheat/gluten totally...
bkpr
Rookie
This is an interesting topic. I really ran out of steam in a friendly but competitive match today at just into the 3rd set. It was a good match 4-6, 6-2, 5-7, and I ended up losing from what I felt was simply lack of energy. I was powering ahead in the second set, and was 3-0 up in the third. Total match time was smack on 2hrs, but the Malaysian sun and humidity makes it feel much longer.
I'm curious about bananas during a match; I've seen Nadal eat one or two small bites in between games and I assumed if you eat like this constantly you'll have a slow but steady supply of sugar/energy.
Does anyone know how long it might take for some banana to translate into energy? I ask because I don't want to nibble bananas constantly during matches, but want to eat something to get me through that third set. If I knew it might take 30 mins for an energy boost, I'd smash a banana after the first set.
Also, it might be worth noting I drank only water during the match, and had my usual brekkie of natural yoghurt with berries and mango.
I'm curious about bananas during a match; I've seen Nadal eat one or two small bites in between games and I assumed if you eat like this constantly you'll have a slow but steady supply of sugar/energy.
Does anyone know how long it might take for some banana to translate into energy? I ask because I don't want to nibble bananas constantly during matches, but want to eat something to get me through that third set. If I knew it might take 30 mins for an energy boost, I'd smash a banana after the first set.
Also, it might be worth noting I drank only water during the match, and had my usual brekkie of natural yoghurt with berries and mango.
Limpinhitter
G.O.A.T.
I think the banana is primarily for the potassium, although, fresh orange juice has more potassium.
charliefedererer
Legend
Bananas do have complex carbohydrates that can be slowly broken down into simple sugars in the intestinal tract. (The muscles use simple sugar for energy during play. The muscles have only a limited supply of sugar reserve in the form of glycogen - by the third set this is usually depleted.)
The problem is that it takes time to break down the carbohydrates in the bananas into the simple sugars. Probably only a small amount of the banana will do you any good as an energy source if you take it in the second set, and it turns into a three set match.
Some people get intestinal cramps from eating bananas or other solid food during a match. Like anything else, it's best to try anything new in practice rather than during match conditions.
Sports drinks like Gatorade have sugar in them plus electrolytes. The sugar concentration is relatively low, so as not to cause intestinal cramping.
It is not possible to replenish all your energy needs during the course of a match. The best strategy is to be taking in energy as a sports drink during play continuously so as not to deplete all your muscle's energy stores [glycogen]. That way you don't "run out of gas" so soon.
Another benefit of a sports drink during extended play is that water is better absorbed with sugar and sodium present. The cell surface of the intestinal tract has "pumps" which can move water into the intestinal tract against a concentration gradient. So you can stay better hydrated.
Playing in Malaysia means you run a risk of electrolyte depletion (especially sodium) because it is always hot there. A sodium/electrolyte deficiency can leave you feeling fatigued with no energy. Hence a sports drink is a good idea.
Playing in Malaysia also means you may need more fluid than your intestinal tract can handle by just drinking a sports drink during play. You don't want to have abdominal cramps during play! Most players either alternate between a sports drink and water during play. I find it easier to just dilute my sports drink (I use Gatorade) with water during hot days to a 50:50 mix.
Most people agree that during a short hitting session or practice just plain water is fine. You can get your energy and electrolytes from your food after play.
The following is an easy to read pamphlet that has more information on hydration, nutrition, and other strategies to prevent exhaustion on court and recovery as quickly as possible: USTA Recovery in Tennis http://assets.usta.com/assets/1/dps...ence/RECOVERY PROJECT 22410 EMAIL VERSION.pdf
[Also don't forget to eat several hours before a match to have have a reserve of energy providing complex carbohydrates (which are broken down to simple sugar) slowly being absorbed. Noodles and rice are good sources of carbohydrates. Again, don't eat too close to a match or practice so you don't suffer intestinal cramps.]
Good luck!
charliefedererer
Legend
The pancakes are fine.
The problem is the syrup. High sugar right before a match means the body releases a lot of insulin to drive the excess sugar out of the blood stream and into cells.
However when you start to exercise, the high insulin levels can quickly lead to a drop in blood sugar (your muscles are rapidly using the sugar) so you can feel a little lethargic (our brains only use sugar to work, and use a surprisingly lot of sugar.)
So consider limiting how much syrup you use.
As for the pasta, that is a good choice for matches later in the day. Be aware that most pasta is made from refined white flour. That doesn't mean it is a bad choice, but perhaps a better choice is to eat whole wheat pasta.
But, I find many brands of whole wheat pasta to taste like cardboard. Whole Foods whole wheat pasta actually seems to taste great - you may want to check it out.
Good luck!
Bacon and egg McGriddle and a large coke.
Really not as stupid as it sounds. Protein and fat from the bacon and egg so have some slower-burn calories as well as protein. Quick energy from the pancake-like bun. I drink the coke slowly throughout the match to keep a continual source of sugar and caffeine.
Really not as stupid as it sounds. Protein and fat from the bacon and egg so have some slower-burn calories as well as protein. Quick energy from the pancake-like bun. I drink the coke slowly throughout the match to keep a continual source of sugar and caffeine.
Lawn Tennis
Semi-Pro
Great, I'll eat them plain!
Thank you for the detailed reply and the link provided. From experience, bananas are fantastic during a match. I can feel hypoglycemia (large sugar drop) by the third set without them. Bananas are not only a great way to get energy from the sugar, but also have an array of electrolytes essential in absorbing water (as briefed above).
Carbonated sugary drinks are not beneficial to building and growing through exercise. I highly recommend considering a sports drink or water with bananas.
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Sports performance is increased with some level of caffeine. Other than the salts, which don't make a lot of difference unless you are doing long-duration exercise or losing a lot of fluids there really isn't any difference between a coke and a sports drink. I agree the banana is much healthier.
SystemicAnomaly
Bionic Poster
I take my pancakes with banana slices and a sugar-free syrup that includes sugar alcohol. Sugar alcohols will not contribute to the release of insulin. May include a bit of oat bran in the batter to add some fiber & protein -- which diminishes the glycemic effect on the pancake carbs. The inclusion of fiber, fat and protein with your carbs should temper the insulin response.
I also top the pancakes with Smart Balance margarine and a bit of ground flax seeds. This will provide another source of protein, fiber, some good fats and other nutrients. Sometimes I will sprinkle some lecithin granules or wheat germ on top. Low fat milk and an egg will also add protein and fat. A glass of OJ with chia seeds provides more nutrients as well.
I'd eat the pasta the night before.
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I also top the pancakes with Smart Balance margarine and a bit of ground flax seeds. This will provide another source of protein, fiber, some good fats and other nutrients. Sometimes I will sprinkle some lecithin granules or wheat germ on top. Low fat milk and an egg will also add protein and fat. A glass of OJ with chia seeds provides more nutrients as well.
I'd eat the pasta the night before.
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SystemicAnomaly
Bionic Poster
Note that overripe bananas might have a greater glycemic effect. I'd go with bananas that are somewhat less ripe.
Larrysümmers
Hall of Fame
about 1.5 hours before i make a deli sammich. then about 15 mins before il have a couple psychoactive brownies.
USERNAME
Professional
True dat. True dat. 1am, pancake time in the dorm son!
bkpr
Rookie
Thank you for taking the time to write your post; very informative!
I will check out the PDF later today.
Vodka shots before the match! Yay!
SystemicAnomaly
Bionic Poster
^ If only! Not going to get any kind of buzz from sugar alcohols.
bkpr
Rookie
That was quite informative. Cheers!
chollyred
Rookie
No, but too much sugar alcohol will have you taking more 5 minute bathroom breaks than you want due to the laxative effect.
There have also been recent studies that indicate that the super sweet taste of the artificial sweeteners trigger your system that a high caloric intake is occurring, causing insulin to spike; so that sugar free syrup may not be as beneficial as you think.
However, since eating those fiber laden pancakes without something on them would be like munching on a paper bag, I'd suggest topping them with a "no sugar added" or 100% fruit spread like Polaner's All Fruit instead of the syrup.
SystemicAnomaly
Bionic Poster
^ Just to be clear... Sugar alcohols are NOT artificial sweeteners. They are naturally present in many fruits along with the fruits sugars. Just as eating a lot of certain fruits can have a stool softening effect, consuming VERY high levels of some sugar alcohols can have a similar effect. I have heard that a mild laxative effect can occur with high levels of Xylitol and Mannitol.
However, I have never experienced this problem with the Sorbitol or Erythritol found in sugar-free syrups. Perhaps if I drank 2-3 glasses of the stuff I might notice some of the effect that you speak of. As with anything else, moderation is the key -- don't overdo it.
Another alternative to syrup is unsweetened apple sauce. I often use this on my pancakes or waffles.
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However, I have never experienced this problem with the Sorbitol or Erythritol found in sugar-free syrups. Perhaps if I drank 2-3 glasses of the stuff I might notice some of the effect that you speak of. As with anything else, moderation is the key -- don't overdo it.
Another alternative to syrup is unsweetened apple sauce. I often use this on my pancakes or waffles.
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Larrysümmers
Hall of Fame
i like spreading PB on mine;however, gotta wash it down with a lot of milk haha.
SystemicAnomaly
Bionic Poster
Saugar alcohols
Xylitol, a sugar alcohol, is great for toothpastes or mouthwashes. However, I would avoid ingesting large quantities of xylitol or mannitol in foods. As I mentioned previously, I've not noticed any laxative effects with Erythritol or Sorbitol with the amount found in sugar-free foods. Glycerol (Glycerine) is another common sugar alcohol (additive) that does not appear to cause problems for most people.
If you have a choice, pick Erythritol as your first choice. It is good for your teeth, has the lowest impact (no impact) on blood sugar levels and no laxative effects in moderate quantities. With even fairly large quantities, the laxative effect is very mild in sensitive people. Here is a recipe for an Erythritol-based maple syrup:
stuffimakemyhusband.blogspot.com/2011/02/sugar-free-maple-syrup.html
Xylitol, a sugar alcohol, is great for toothpastes or mouthwashes. However, I would avoid ingesting large quantities of xylitol or mannitol in foods. As I mentioned previously, I've not noticed any laxative effects with Erythritol or Sorbitol with the amount found in sugar-free foods. Glycerol (Glycerine) is another common sugar alcohol (additive) that does not appear to cause problems for most people.
If you have a choice, pick Erythritol as your first choice. It is good for your teeth, has the lowest impact (no impact) on blood sugar levels and no laxative effects in moderate quantities. With even fairly large quantities, the laxative effect is very mild in sensitive people. Here is a recipe for an Erythritol-based maple syrup:
stuffimakemyhusband.blogspot.com/2011/02/sugar-free-maple-syrup.html
henman_fan
New User
I drink tea or coffee regularly. Would it be a good idea to drink it just before I play? Does anyone else on here use caffeine or drink caffeinated beverages? Is it good/bad for tennis?
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Povl Carstensen
Legend
It depends on how you react to caffeine. For me it can sort of stress me out, and affect my timing negatively.
Ronaldo
Bionic Poster
Read athletes completely BS reporters as a Djok?
henman_fan
New User
I too struggle with on-court reflux and more embarrassing bodily functions. How much fish do you eat? I drink tea or coffee regularly which seem to be a trigger for reflux. Do you drink either , and do you drink it just before you play?
It would be great if I could solve this through my diet, so I don't have to take medication for the rest of my life or have surgery. Without tennis, I don't think I would have reflux. It's the biggest trigger outside of alcohol, which I gave up.
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Fintft
G.O.A.T.
And here I was thinking that you were refering to practicing one's (mine for example), before the match
Povl Carstensen
Legend
Sorry?
...
Ronaldo
Bionic Poster
do you know how often athletes completely BS reporters as a joke? Especially with diets just to get people’s attentions and laugh at how ignorant the public is in regards to nutrition. Not saying they didn't do some stupid **** in the 70s like showing up to matches after a night of snorting coke at a party but it's something that happens rarely not all the time as a pre-match ritual
ps. Wonder what she eats before training....http://abcnews.go.com/blogs/health/...ats-9000-calories-to-beef-up-for-bobsledding/
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Baxter
Professional
I play most mornings at eight and often don't have time to eat anything, which I know is bad, but I always make time for a double shot of espresso. By the end of the match I'm starving and my stomach is almost loud enough to cause a hindrance.
Povl Carstensen
Legend
Yes but Djokovic is putting (or has?) out a book on the subject.
r2473
G.O.A.T.
Djokovic has a book out on telling jokes?
