ogruskie
Professional
I posted a thread here a while ago asking for energy boosting techniques.This is what I tried, and I now feel mentally alert and physically energetic every day. Hopefully this helps others.
SLEEP SLEEP SLEEP. The most important aspect of all. No amount of exercise or proper nutrition will help you if you don't sleep enough. I generally try to get 9-10 hours per night.
Food
Breakfast - Cereal and yogurt
Brunch - bagel w/ cream cheese, granola bar, 2 tablets of fish oil
Lunch - ham sandwich, yogurt, fiber bar, can of V8 vegetable juice, apple
Pre-game snack - A handful of almonds
Dinner - whatever mom makes
Before bedtime snack - banana
And plenty of water
You MUST exercise outside of tennis. I started (again) lifting weights 3 times per week, and doing HIIT on my off-days. Right after I finish tennis practice (which is about 1.5 hours), I come home and either do HIIT or lift weights. This is good for your overall health, and makes your sleep A LOT better. When I wake up, and I've exercised the previous day, I feel great. However, if I wake up and I've done nothing the previous day, then I feel like ****.
So three things: Get plenty of sleep, have decent nutrition, and do exercises other than tennis. Keep in mind that you MUST stay consistent with this program to reap the benefits. And this is gradual, too. You won't feel amazing after just one day. Do it for a week, and you'll be amazed at the results.
As a side note, I got by on 12 hours of sleep over the past two nights and I feel like utter crap right now.
SLEEP SLEEP SLEEP. The most important aspect of all. No amount of exercise or proper nutrition will help you if you don't sleep enough. I generally try to get 9-10 hours per night.
Food
Breakfast - Cereal and yogurt
Brunch - bagel w/ cream cheese, granola bar, 2 tablets of fish oil
Lunch - ham sandwich, yogurt, fiber bar, can of V8 vegetable juice, apple
Pre-game snack - A handful of almonds
Dinner - whatever mom makes
Before bedtime snack - banana
And plenty of water
You MUST exercise outside of tennis. I started (again) lifting weights 3 times per week, and doing HIIT on my off-days. Right after I finish tennis practice (which is about 1.5 hours), I come home and either do HIIT or lift weights. This is good for your overall health, and makes your sleep A LOT better. When I wake up, and I've exercised the previous day, I feel great. However, if I wake up and I've done nothing the previous day, then I feel like ****.
So three things: Get plenty of sleep, have decent nutrition, and do exercises other than tennis. Keep in mind that you MUST stay consistent with this program to reap the benefits. And this is gradual, too. You won't feel amazing after just one day. Do it for a week, and you'll be amazed at the results.
As a side note, I got by on 12 hours of sleep over the past two nights and I feel like utter crap right now.
