Kelly Hogan, MS, RD, a Clinical Nutrition Coordinator
We all know exercise, stretching, and practice will enhance athletic performance, but proper nutrition is another important piece of the puzzle. Being mindful of your nutrition year-round is essential for good performance.
Kelly Hogan, MS, RD, offers tips on long-term nutrition habits that will enhance your tennis game. Ms. Hogan is a Clinical Nutrition Coordinator at the Dubin Breast Center in the Tisch Cancer Institute at The Mount Sinai Hospital in New York City. Mount Sinai Health System is the official medical services provider of the United States Tennis Association (USTA) Eastern Section and the US Open.
Long-term nutrition focuses largely on a healthy, varied diet, rich in the nutrients that will help fuel long practices, matches, and aide in recovery. Carbohydrates and proteins are two of the most important nutrients to incorporate into your diet.
Although they have a fluctuating reputation in the dietary world these days, carbohydrates are the body’s main source of energy, and thus, should be a tennis player’s best friend. Tennis may not be a typical endurance sport like distance running, but being on the court for several hours requires energy, which leads to the need for higher carbohydrate intake.
“Tennis players should focus on consuming adequate sources of complex carbohydrates both before and after play in order to provide the body with adequate energy and restock glycogen stores used during activity,” advises Ms. Hogan. Complex carbohydrates are commonly found in whole plant foods. Some good examples include sweet potatoes, whole grain bread, green vegetables, and beans. Easily digestible carbs, such as bananas, dried fruits, toast, or oatmeal are a reliable source of energy and great pre-match or practice choices.
As a general rule, players should aim to have a good protein source with every meal and snack. Animal sources of protein like lean chicken breast, fish, turkey, eggs, and low fat dairy are the most efficiently absorbed by the body, but plant-based sources like tofu, nuts, beans and whole grains also work.
But while protein is important, Ms. Hogan warns that the body can’t efficiently absorb large amounts of protein – more than 30g – when consumed at one time. “A common misconception I hear and see among athletes is the belief that they need to consume bars or shakes that are super high in protein in order to boost performance and aid recovery,” says Ms. Hogan. “This isn’t the case.”
Instead, it’s important to eat good protein sources with meals but in normal, appropriate portions. If athletes do that, chances are their bodies are getting enough. Plus, many protein bars, powders, and shakes are made with extremely large amounts of chemicals and sugar, which is reason enough to avoid them!
And don’t forget to eat your fruits and vegetables, obvious staples of a healthy diet.
“These foods are not only high in vitamins and minerals, important for so many of the body’s functions, but are great sources of antioxidants,” which can help reduce oxidative damage and cellular inflammation that occurs in muscles during athletic activity, she says. The benefits of fruits and veggies have far-reaching effects as well: research shows diets high in fruits and vegetables (and antioxidants!) can help lower the risk of chronic disease and some cancers.
Now that we know what to eat to maintain a healthy lifestyle year-round, Ms. Hogan does have some recommendations on things to avoid, the first being sugar-sweetened beverages.
“These usually have no place in one’s diet and can contribute to weight gain, dental caries, and lack any nutritional value,” says Ms. Hogan. Sports drinks usually aren’t necessary unless a player is involved in a long, hot match or practice. “Otherwise,” she says, “I think of sports drinks as I do soda – they can and should be avoided.”
She also suggests avoiding processed foods; basically anything that comes in a package. “Long term, a diet high in fast and/or processed foods can absolutely affect performance.”
If all else fails, think of food as fuel. Healthy eating is like putting gas in a car – you can’t run on empty for very long, and you can’t run well on junk. You only get out what you put in, so choose wisely. Happy (and healthy) eating!