Playing tennis provides several health benefits such as improved cardiovascular health, increased bone density, a higher metabolic rate and less body fat. Tennis also strengthens your upper and lower body and reduces stress. But, to stay healthy enough to play, you need to fuel your body with nutritious foods. Consult with a nutritionist to determine the amount of each food you need based on your weight, gender and activity level.
Carbohydrate-Rich Foods
Carbohydrates are essential sources of fuel for your body and are necessary for organ function. They're also the food group that have the most significant impact on exercise and physical endurance, according to the Food and Agriculture Organization of the United Nations. Tennis players also need carbohydrates for recovery. The best sources are fruits, vegetables, whole grains and beans.
Lean Protein
Protein plays a role in many functions in your body including creating haemoglobin, which is the part of red blood cells that transport oxygen throughout your body. Protein is also critical for building muscle, including cardiac muscle. Tennis players also use protein for muscle repair and recovery. The best sources of protein for tennis players are lean meat or poultry, fish, dairy products and eggs. These are complete proteins, in other words, they contain all the amino acids needed to build different proteins in your body. If you're vegetarian, eat a variety of protein foods including whole grains, nuts, soy-based foods and algae such as spirulina for a better chance of getting all the amino acids you need.
Fruits And Vegetables
Besides providing the carbohydrates and protein you need, fruits and vegetables are packed with vitamins and minerals your body needs for growth, healthy development and to strengthen your immune system. During high levels of activity, your body generates higher levels of free radicals, which damage tissues and muscles. Fruits and vegetables are good sources of antioxidants, which protect your cells and tissues from free radical damage.
Other Consideration
Fluids are just as important as food when playing tennis. Staying well-hydrated reduces your risk of heat-related illnesses and symptoms, such as cramps, nausea and dizziness. Proper hydration also improves your performance during matches. Water is a good source of liquid fuel, however, the International Federation of Tennis recommends also drinking a sports drink that contains water, carbohydrates and the electrolytes sodium and chloride.
References
- Better Health Channel: Tennis -- Health Benefits
- Harvard School of Public Health: The Nutrition Source - Carbohydrates
- Food and Agriculture Organization of the United Nations: The Role of Carbohydrates in Exercise and Physical Performance
- Rice University: Antioxidants and Free Radicals
- International Federation of Tennis: Fuel for Champions
- International Federation of Tennis: Liquefy Your Assetss
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