Pre/Post Match Nutrition

Discussion in 'Health & Fitness' started by Torres, Sep 11, 2012.

  1. Torres

    Torres Banned

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    Thought this was pretty interesting.

    An article from a college player at same place that TW's Andy Gerst coaches at?

    Pre/Post Match Nutrition (Eat like a Pro)


    by Katie Rybakova

    Are you drinking soda before a match tomorrow? Naughty, naughty. That’s basically saying “Hey, guess what world, I want to cramp!” What you want to drink is water, and plenty of it. Especially if you travel- your body dehydrates more on the road sitting in a van/plane on your rump than you can imagine. Any kind of sugary, syrupy concoction reeks havoc on your wonderful athletic metabolism, so stay away from the delicious talking bowl of Kool-aid (I’m too old if you don’t get that reference, shame on me for not keeping up with you youngsters), lemonade (sorry, couldn’t think of any euphemisms worth attempting), iced tea, ect. Speaking of iced tea, say NO to caffeine the day before your match. Now, certain peeps say that caffeine is actually a type of athletic enhancer prior to a match, but honestly, they haven’t tried to stick it out on the court in Florida weather in a three setter, now did they? They, whoever “they” are, are talking about athletic enhancement for a short period of time, so don’t listen to them. Listen to me. J And if you don’t “like” water (spoiled!), stick some lemon slices in it and be quiet (and drink).

    Pre-match food: carbs, protein, and fat. Yes, fat. Not jiggly-snickers-bar fat, but fat that comes from foods like avocado, olive oil, and nuts. Hold the thought on carbs and protein- why do we need to eat mono and poly-saturated fat (fancy scientific terms for “good” fat- that nutrition class didn’t go to waste after all!)? Answer: so you maintain your weight and don’t act like a coo-coo bird on court- “good fat” stabilizes your metabolism and digestion and enhances your emotional well-being.
    Holding that thought of carbs and protein? Good. Very straightforward- carbs equal energy. Here’s an algorithm for protein- oil is for the car like protein is for your body. It keeps your body running smoothly, and, unlike oil in the car, needs to be replaced quicker than every 3000 miles and also happens to do some rebuilding of body tissue (show me a car oil that can do that!).

    A science lesson later, we’ve discovered that a meal like pasta, chicken/steak, and a small salad with olive oil based dressing (bonus points for the dark leafy greens- Popeye-also super old, ugh I’m aging- was right about spinach!) is spot on for a meal prior to match day. If you want to skip the salad, go for salmon- it’s high in protein and “good fat.”
    Match day: now the amount of food and what you eat will depend on when you play. If you play in the afternoon, have a good hearty breakfast with hot food and cold food- knock yourself out at the buffet. Obviously stick with the same plan- protein, carbs, and fats. Eggs, toast, and some almonds sounds delicious. If you want to stay away from cholesterol (hi butter on toast and yolk in egg), have some oatmeal with some nuts on top. Your body will have enough time to digest the food and you won’t take a nap on the court and realize you’re down 6-0 when you wake up (blood rushes to stomach to digest food- thus absence of energy and thought process J). Now if you’re close to your match and hungry, you need to eat something that digests quickly but will sustain you through the match. Stay away from diary, and go for some quick carbs and protein. Hi bagel with peanut butter, nice to meet you. Stay away from larger meals, or you’ll turn into a lump of coal, or, my favorite expression nowadays, a tree stump.
    During the match: drink PowerAde (Gatorade, whateverade). If you need to eat something, take a power bar or some kind of quick granola bar to munch on between sets (or between breaks, whatever floats your boat). Now let’s put to rest the whole banana thing- although Sharapova’s pantomiming father is rather amusing, bananas are a long-time “tennis match” food that actually don’t give you much. Gwen Stefani’s ode to the banana got us extra excited about this fruit, and although it’s loaded with potassium and carbs, it doesn’t prevent cramping like it claims to. Cramping is actually lack of sodium (salt) rather than lack of potassium. Sports drinks have plenty of sodium in them, but a rather peculiar drink is taking the nation by storm (or at least I’m predicting it)- Pedialyte. Pedialyte is a baby-formula for children suffering from diarrhea- hang with me here. It replenishes sodium and electrolytes lost out of the body; when your playing, Pedialyte is a good substitute for sports drinks because it actually has a better balance of electrolytes and sodium than sports drinks do! Disclaimer- it’s gross. You’ll want to drink it really cold to get it down, but you’ll thank me later.

    Post-match: coconut water. Along with its not so tasty Pedialyte, coconut water has more potassium (now you need it, so eat all the bananas you want), more electrolytes, and less sugar and grossness (color dyes, ect.) than any sports drink on the market. Not to mention, it’s delicious and nutritious. Lots of protein is good now, as are carbs to replenish the energy you’ve lost. Keep drinking water and Pedialyte but add coconut water. Side note: if you happen to have stiff joints and issues with inflammation, say hello to another health-nut inspired drink that helps ease inflammation; tart cherry juice. Yes, it’s not Advil, but drinking tart cherry juice is a good long-term medicine to avoid inflammation and tendonitis.

    Here are some more fun facts regarding food:
    · Kiwis have more vitamin C than oranges
    · Coconut, avocado, and dried apricots have more potassium than a banana
    · Coconut water, since it’s pH is very similar to that of our blood, has been used as a transfusion for people who are cramping or extremely low in nutrients
    · Chicken soup is a known cold fighter (so is zinc- it’s highest in foods like oysters, dark chocolate, and peanuts)
    · The food highest in carbs is a baked potato, not pasta
    · Greek yogurt is high in protein- mix it with nuts and a bit of honey and you have yourself a delicious, quick breakfast that will digest pretty easily.
    · Onions absorb flu bacteria- don’t eat it if it’s been lying outside the fridge, but put it by the bedside of someone who’s sick.
    · Garlic is a natural antibiotic- eat a clove (stinky breath!) with food when you’re sick or feel like you’re getting sick

    I’ll leave you with this- the more you pay attention to what you do outside the court, the more it influences how you feel and how you perform on the court. So put that soda down, and drink some water instead. J
     
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  2. El Diablo

    El Diablo Hall of Fame

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    time to post this again......

    ......Jimmy Connors, who won more singles titles than any male pro in the open era, usually had the same pre-match male about three hours before playing: 2 hamburgers (with bun), 3 glasses Coca Cola. (reported by Tennis Magazine)
     
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  3. Torres

    Torres Banned

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    Yeah but fitness in those days, or lack of it, was lightyears behind what is now.
     
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  4. r2473

    r2473 Legend

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    Alright, so how much f*cking coconut water do I need to drink to be champion of my 2.5 league?
     
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  5. Ramon

    Ramon Hall of Fame

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    I guess that just shows talent trumps everything...(sigh)
     
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  6. charliefedererer

    charliefedererer Legend

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    For a player still in college, the person who wrote that article is pretty smart.

    She only had the following facts wrong:

    - "Yes, fat. Not jiggly-snickers-bar fat, but fat that comes from foods like avocado, olive oil, and nuts. Hold the thought on carbs and protein- why do we need to eat mono and poly-saturated fat (fancy scientific terms for “good” fat- that nutrition class didn’t go to waste after all!)? Answer: so you maintain your weight and don’t act like a coo-coo bird on court- “good fat” stabilizes your metabolism and digestion and enhances your emotional well-being."
    - if you happen to have stiff joints and issues with inflammation, say hello to another health-nut inspired drink that helps ease inflammation; tart cherry juice. Yes, it’s not Advil, but drinking tart cherry juice is a good long-term medicine to avoid inflammation and tendonitis.
    - "Coconut water, since it’s pH is very similar to that of our blood, has been used as a transfusion for people who are cramping or extremely low in nutrients" [A 2000 report tells of a stroke patient in the Solomon Islands who was too ill to drink or use a nasal tube but was successfully rehydrated with a coconut-water IV when no other fluids were available. Emergency coconut IVs were reportedly used by the British and Japanese during World War II http://www.washingtoncitypaper.com/articles/38545/coconut-transfusions ]
    - "Chicken soup is a known cold fighter (so is zinc- it’s highest in foods like oysters, dark chocolate, and peanuts)" [Got to quote McEnroe here - you can not be serious.]
    - The food highest in carbs is a baked potato, not pasta [depends on how much you eat - I've seen many eat a whole plate of pasta, but no one who ate a whole plate full of baked potatoes.]
    - Onions absorb flu bacteria- don’t eat it if it’s been lying outside the fridge, but put it by the bedside of someone who’s sick. [Flu is caused by a virus, not a bacteria.]
    - Garlic is a natural antibiotic- eat a clove (stinky breath!) with food when you’re sick or feel like you’re getting sick [While garlic cloves on a counter seem to avoid easy spoiling by fungus, bacteria or virus, there is no evidence that eating it kills bacteria in people.]


    She does get an A+ for enthusiasm though.

    I think she likes coconut water.
     
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  7. mikeler

    mikeler G.O.A.T.

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    I'm still having my caffeine the day of the match. I just make sure I have no caffeine within 3 hours of my match start time.
     
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  8. r2473

    r2473 Legend

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    Maybe.

    It also shows that nutrition will give you very, very marginal gains and is most likely not the bottleneck to your performance........that would be lack of tennis skill first and foremost, followed by perhaps by poor fitness.

    Connors clearly got the energy he needed from his pre-match meal. And for the person suggesting that fitness is light years behind what it is now, I'd argue that Connors (and certainly Borg) would be considered pretty fit, even by today's standards. And I really, really doubt either of them were drinking much coconut water :-| Borg was inhaling coke through a garden hose.

    I find it funny that a certain group of people will really sweat all the small details ("how much protein powder per pound bodyweight do I need again"), but will basically ignore some rather big picture, fundamental things.

    I relate it to my own experience. When I was "really running", all I cared about was completing my workout for the day as stated. Then I needed to recover and refuel. I trained up to a decent level (16:00 5K), but certainly not to the level where "perfect nutrition" really mattered. All that mattered was having the energy.

    Likewise, I'd argue that pretty much none of us are playing tennis at a level where "perfect nutrition" will matter. I imagine a lot of people can play just as well eating the Jimmy Connors diet plan of burgers and Cokes as they could eating Kiwi, Greek yogurt, and coconut water........in fact, probably better, because they will have far more energy from the burgers and cokes than the nutritious stuff. So they won't crash (that was always my fear when I was running. Crashing is no fun at all and can kill not only the current workout but one or two additional workouts as well).

    Do you think Phelps is eating 10,000 calories consisting of "health nut" food?

    http://www.foxnews.com/story/0,2933,403803,00.html

    http://www.huffingtonpost.com/2012/08/06/michael-phelps-diet-furious-pete_n_1746922.html
     
    Last edited: Sep 12, 2012
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  9. mikeler

    mikeler G.O.A.T.

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    Everyone knows the bottleneck to performance is your racket and strings, not nutrition.
     
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  10. r2473

    r2473 Legend

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    And the precise string tension.

    If my tension is off by 1/2 lb., I'm spraying balls everywhere.

    I'm VERY precise.
     
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  11. Ramon

    Ramon Hall of Fame

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    Appropriate timing for that remark now that everyone on the Strings forum seems to be on the bandwagon for buying 15L blue spiral nylon or bargain basement poly. :)
     
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  12. mikeler

    mikeler G.O.A.T.

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    I got a clay particle on one side of my racket yesterday and my serve just went away because my racket was so far out of balance.
     
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  13. LuckyR

    LuckyR Legend

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    Garbage in, garbage out.

    I like the advice: "eat protein, carbs and fat", as if there was something else you should eat...
     
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  14. Sentinel

    Sentinel Bionic Poster

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    Are you Novak Djokovic in real life. Same happened with him the other day.
     
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  15. r2473

    r2473 Legend

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  16. charliefedererer

    charliefedererer Legend

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    Thought I'd post an alternative article (by Ryan Krane) to the OP's nutrition article to see if others think it is pretty reasonable:

    "Tennis-specific nutrition starts with a well-balanced diet of carbohydrates (energy), healthy fats (slow-release energy) and proteins (muscle recover), vitamins, minerals, and water. No two people have the same nutritional needs, and certainly not all tennis players. Age, the environment, fitness and competition level, and the intensity of play during competition each effect what the body and mind need in order to perform in peak condition. A basic rule for all players is that if the diet is good for your overall health, then it’s good for your game. For many, receiving all of the necessary nutrients from their diet alone is inconsistent, if not impossible. Vitamin supplementation is a legitimate, if not necessary, remedy for undernourished diets.

    Another way to start improving overall health is by cutting out food that’s bad for your body. Many unhealthy foods should be seriously restricted from every tennis player’s diet, if not eliminated entirely, especially processed foods. Certain ingredients to look out for include high fructose corn syrup, partially hydrogenated fats, MSG, chemical additives and colorings.

    Organic food in its simplest state is ideal.


    Pre-Match Nutrition

    Breakfast is critical for building strength, as muscles are depleted of all glycogen after the body fasts through the night. Tennis players need a steady supply of energy, which means they should eat smaller meals, and more of them. Large meals overload the digestive system, making players sluggish. An excess of undigested food usually results in the accumulation of fat. Not enough food, on the other hand, leads to hunger pains and fatigue.

    Depending on the time of day, the following is a basic guide for pre-match nutrition:

    3-4 hours before a match, eat a meal that’s high in carbs, moderate in protein, and low in fat. For example, a grilled chicken sandwich, a sports drink, fresh fruit, and some saltine crackers.

    1-2 hours before a match, eat a snack in order to prevent mid-match hunger pains. For example, a banana, an energy bar, a sports drink, and water.

    Water is the most essential nutrient on the planet, and for the body. Unfortunately, soda remains one of the most commonly consumed beverages. Both regular and diet sodas dehydrate the body, and both should be avoided. Caffeine in general dehydrates the body, causing a constant need to urinate, which can pose a serious difficulty in the middle of a match. Substituting soda with water or a sports drink (preferably containing 17 grams of carbohydrates and 8 ounces of electrolytes) will make a drastic difference in any player’s performance.

    During a match, thirst should not be used as an indicator of hydration. Instead, players are better off consuming some of a sports drink every 15 minutes, and at every changeover, making sure to replenish water and electrolytes lost through sweat.


    High Energy Foods

    Healthy high energy foods help give the body the fuel it needs last for hours on the court. Some examples include almonds, trail mix, oats, bran muffins, hard-boiled eggs, spinach, apples, yogurt, cottage cheese, beans, pumpkin seeds, peanut butter, and sweet potatoes.



    Post-Match Nutrition

    After a tennis match, the body needs to recover, and that means replenishing the nutrients used up during the match, particularly water, carbs, and electrolytes. Within 30 minutes of a match, the replenishment of nutrients should be underway. Start drinking a sports drink before walking off the court. Within two hours, eat a high-carb meal with a lean source of protein and a natural sodium source. This will help to speed up muscle recovery. For example, 2-3 cups of steamed rice with chicken and vegetables stir-fry, washed down with 2-3 cups of a sports drink."
    - http://www.fitnesstennistraining.com/tennis-nutrition/
     
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  17. r2473

    r2473 Legend

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    ^^ Sorry Charliefed, but there isn't even a single mention of coconut water in your entire post.

    As such, it cannot be taken seriously.
     
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  18. Bowtiesarecool

    Bowtiesarecool Rookie

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    So, a 20oz coffee and two cigarettes on the drive to the match I'm playing in half an hour is no good?
     
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  19. r2473

    r2473 Legend

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    ^^ I think menthol, non-filters and a 20oz "expresso" would be fine. Otherwise, no good.
     
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  20. Bowtiesarecool

    Bowtiesarecool Rookie

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    What if I brew my coffee with coconut water?
     
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  21. r2473

    r2473 Legend

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    That would be a post-match drink, silly
     
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  22. Big_Dangerous

    Big_Dangerous Legend

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