Tennis players need plenty of complex carbohydrates before and after tennis match to fuel their body and recover from the demands of the sport. Unlike aerobic exercises, your body burns mostly glycogen while you play tennis, so higher percentage of your pre-match calories should come from carbs.
Knowing what to eat before a match will help you hit the court properly fueled. For example, it is suggested to consume foods that are high in carbohydrates,moderate in protein and low in fat before a match. Foods to fit this description are pasta, bread, fresh fruit, granola bars and energy bars. After the match is over, you’d just need to continue in the same manner: more carbs! Who knew?! Carbs will help you restore muscle energy, so make sure you have a high-carb meal as soon as you can after the match. It’s best if the meal contains some lean protein, too (hope you like Italian or Chinese!). Don’t consume high-fat or high-protein foods, because they’ll just make you dehydrated.
IMPORTANT: Always make sure you are hydrated, especially during a match. Focus on taking brakes and sipping water regularly. Sports drinks that contain carbs and electrolytes are also recommended, because they help a player stay focused and provides more energy fuel.
Your nutrition should be balanced on the days when you don’t play, so just make sure you consume healthy foods – a lot of vegetables, extremely light on fried and fast food (preferably none!) and stay light on red meat. We don’t need to tell you again how important hydration is, so stay away from sodas and alcohol (when you can).
For this blog post, we gathered some super easy, delicious and fun meals that contain all necessary ingredients a tennis player needs. Healthy, yummy and fast – aren’t these kinds of meals simply the best?
¼ cup olive oil
½ onion, chopped
½ onion, chopped
4 cloves garlic, minced
2 cups roma (plum) tomatoes, diced
2 tablespoons balsamic vinegar
freshly ground black pepper to taste
2 tblespoons chopped fresh basil
(16 ounce) package angel hair pasta
1 (10.75 ounce) can low-sodium chicken broth
crushed red pepper to taste
1. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 minutes or until al dente; drain.
2. Pour olive oil in a large deep skillet over high-heat. Saute onions and garlic until lightly browned. Reduce heat to medium-high and add tomatoes, vinegar and chicken broth; simmer for about 8 minutes.
3. Stir in red pepper, black pepper, basil and cooked pasta, tossing thoroughly with sauce. Simmer for about 5 more minutes and serve topped with grated cheese.
SWEET POTATO CHILI
2 sweet potatoes, diced, 1 (8 ounce) can tomato sauce
1. Place sweet potatoes, stewed tomatoes, tomato sauce, onion, celery, water, chili powder, cumin, cinnamon, salt, black pepper, cayenne pepper, garlic powder, and onion powder in a slow cooker. Cook on high, stirring occasionally, for 5 hours.
2. Heat a large skillet over medium-high heat and stir in ground turkey and ground beef. Cook and stir until meat is crumbly, evenly browned, and no longer pink, 10 to 15 minutes. Drain and discard any excess grease. Add cooked ground turkey, cooked ground beef, black beans, and corn to sweet potato mixture in the slow cooker; cook until flavors have blended, 1 to 2 more hours. Serve warm.
1 bunch kale
1 tablespoon extra-virgin olive oil, divided
1 tablespoon sherry vinegar
1 pinch sea salt, to taste
1. Preheat an oven to 300 degrees F (150 degrees C).
2. Cut away inner ribs from each kale leaf and discard; tear the leaves into pieces of uniform size. (I made my pieces about the size of a small potato chip.) Wash torn kale pieces and spin dry in a salad spinner or dry with paper towels until they're very dry.
3. Put the kale pieces into a large resealable bag (or use a bowl if you don't mind getting your hands oily). Add about half the olive oil; seal and squeeze the bag so the oil gets distributed evenly on the kale pieces. Add the remaining oil and squeeze the bag more, until all kale pieces are evenly coated with oil and slightly 'massaged.' Sprinkle the vinegar over the kale leaves, reseal the bag, and shake to spread the vinegar evenly over the leaves. Spread the leaves evenly onto a baking sheet.
4. Roast in the preheated oven until mostly crisp, about 35 minutes. Season with salt and serve immediately.
CARNE ASADA TACOS
1 1/2 pounds boneless beef top sirloin, cut into thin bite-size slices
1/2 teaspoon salt, 1 teaspoon freshly ground black pepper
crushed red pepper to taste, 1 lime, 1 (28 ounce) can tomatillos
1. Place sliced meat into a shallow bowl, and season with salt, black pepper, and crushed red pepper. Squeeze the lime juice over the meat, and turn until evenly coated. Cover, and refrigerate for 30 minutes.
2. In a blender or food processor, combine tomatillo and jalapeno. Puree for 15 to 20 seconds, or until thick. Heat 1 tablespoon oil in a large skillet over medium high heat. Carefully pour in tomatillo mixture. Cook, stirring frequently, for 5 minutes. Stir in beef broth. Reduce heat, and simmer for 20 to 30 minutes, or until mixture coats a spoon. Transfer mixture to a serving dish.
3. Heat tablespoon oil in a large skillet over high heat. Stir in 1/3 of the beef, and saute for 1 minute. Transfer to serving dish. Repeat with remaining beef. Meanwhile, heat tortillas in the oven or microwave, according to package instructions.
4. To serve, place two tortillas on top of each other. Add desired amount of meat, spoon over some tomatillo mixture. Top with onions, tomatoes, avocado and cilantro. Garnish with a wedge of lemon, to be squeezed over taco before eating.
CHICKEN BROCCOLI PASTA
12 ounce whole wheat pasta of your choice
Broccoli florets (1 head)
1 tbsp. canola or extra-virgin olive oil
2 chicken breasts
1 cup milk
1/2 c. grated Parmesan
6 ounce cream cheese
Minced garlic (to taste)
Crushed red pepper flakes
Ground black pepper
1. Boil pasta and add broccoli about 2 minutes before the pasta is done.
2. Add oil to skillet, heat, add chicken breast, season with salt and pepper, and cook until golden. Cut into pieces after cooling.
3. Add milk, parmesan, cream cheese & garlic to skillet. Season with salt and pepper. Cook until thickened.
4. Add chicken slices, pasta and broccoli to skillet. Mix well.
5. Add crushed pepper flakes on top and serve.
2 tbsp. butter
Minced garlic (to taste)
1 tbsp. mustard seeds
4 small sliced fingerling potatos
1/2 cup scallion
1 tbsp. basil (dried or fresh)
1 tbsp. rosemary (dried or fresh)
6 eggs (beaten)
1/4 cup dairy or almond milk
1/2 tbsp. kosher salt
1/2 cup spinach leaves
1. Preheat the oven.
2. Melt the butter over medium heat. Add garlic and mustard seeds.
3. Add potatos, sliced scallions, basil, and rosemary.
4. Whisk the eggs together , add milk and salt. Pour the mixture into the skillet.
5. Add the spinach.
6. Put the skillet in the oven and bake until golden (about 10 minutes)