Ένας γιατρός ονόμασε 7 ομάδες τροφίμων για τους παίκτες του τένις που αυξάνουν την αντοχή

Tennis is a high-intensity sport that requires endurance, strength, flexibility and quickness. It is important to realize that proper nutrition is a key factor in achieving success in any sport.

General practitioner, family physician of VSK Digital Clinic

A balanced diet helps tennis players gain energy and help muscles recover from training and competition.

Protein

Protein is one of the most important components of nutrition for players. They are essential for growth, recovery and maintenance of muscle mass.

Athletes need to consume adequate amounts of this substance for muscle recovery after training. Sources of protein include meat, fish, eggs, nuts, legumes and dairy products.

Carbohydrates

Carbohydrates are the main source of energy. They help athletes endure long training and competition periods. They also speed up recovery from physical exertion.

Carbohydrates are divided into simple and complex. The former consist of one or two sugar molecules and are quickly digested by the body, causing a sharp rise in blood glucose levels. This is because fast sugars (fructose, glucose, sucrose) do not need additional breakdown in the stomach and small intestine, and quickly enter the bloodstream. These include flour, confectionery, sugar, carbonated drinks.

Complex carbohydrates, on the contrary, consist of many sugar molecules bound together, and are not so quickly digested by the body. The fact is that such substances need additional breakdown in the stomach and small intestine to turn into simple carbohydrates and enter the bloodstream.

Examples of complex carbohydrates include starch (found in potatoes, grains and rice), cellulose (found in fruits and vegetables) and glycogen (found in muscle and liver).

Simple carbohydrates can be helpful when athletes need quick energy, such as before a workout. But frequent consumption of simple carbohydrates can cause blood glucose levels to spike, which can be unhealthy. This can lead to insulin resistance (a metabolic disorder) and the development of diabetes.

Complex carbohydrates, on the other hand, are healthier because they are digested more slowly and do not cause blood glucose levels to spike. This allows the body to get constant energy for a longer period of time.

In addition, foods that include slow sugars are rich in nutrients such as vitamins, minerals, and fiber that are essential for keeping the body healthy.

Fiber

Fiber, which is a form of complex carbohydrates, is very important for a healthy body. It is not digested by the body but passes through the stomach and intestines, removing toxins and waste from them.

Dietary fiber also helps control blood glucose levels, reduce cholesterol and prevent constipation.

It is recommended that more than 50% of the carbohydrates consumed should be complex carbohydrates as they are healthier. But this does not mean that simple carbohydrates should be completely eliminated from the diet. It is important to maintain balance and moderation.

Fats

Fats are also an important part of the diet for tennis players. They are essential for metabolism and tissue repair, including the brain, heart and lungs. But it is important to consume healthy fats such as olive oil, fish oil, avocados and nuts. Such foods improve heart function and lower blood cholesterol.

Fruits and vegetables

These are important sources of vitamins, minerals and antioxidants. It is important to consume a variety of fruits and vegetables, as each type contains its own unique set of nutrients.

Water

It is important to keep water balance in mind and consume adequate amounts of fluids. Good hydration levels are needed to maintain stamina and performance during training and matches. It is important to drink enough water to avoid dehydration.

Nuts and seeds

Nuts and seeds are a great source of protein, healthy fats, vitamins and minerals. They improve heart, digestive and brain function and help you recover from exercise.

Some of the best types of nuts and seeds for tennis players are almonds, cashews, walnuts, pumpkin seeds and sunflower seeds.

A balanced diet of whole foods plays an important role in achieving success in tennis. Quality and thoughtful nutrition is an essential part of athletes’ lives, providing the body with the nutrients it needs to rebuild and maintain muscle, improve energy and endurance, and enhance overall health and performance.