hydration

Summer is HERE! Don’t forget to Hydrate. . .

As the summer is finally here please do not forget to HYDRATE!! Now more than ever hydration is critical to prevent cramping and more importantly dehydration. To keep hydrated do the following:

1. drink plenty of fluids in advance (approx. 30 oz. prior to the start of exercise)

2. during exercise (aim for 15-20 oz.)

3. post hydration is equally vital (approx 20-30 oz. immediately after exercise)

Don’t neglect hydration!! If you do, you will be suffering the consequences . . . Follow the above program and you will never feel dehydrated again.

hydration

Give Your Body What it Wants: Competition Nutrition

Clients ask me all the time how they should prepare for a tournament. I always stress the importance of understanding competition nutrition. You can be in top shape and still lose because you got a cramp due a poorly timed meal. In tournament play more than ever your body needs certain nutrients to compete and … even more importantly … out-compete. Tennis is a sport of “a thousand little sprints,” as Bjorn Borg once said, and following the right diet will insure you have the fuel it takes to sprint those thousand sprints … and then some.

3-4 hours before competition your pre-match meal should be high in carbs, moderate in protein and low in fat, such as … a grilled chicken sandwich, a sports drink, an apple and some saltine crackers.

1-2 hours before competition your pre-game snack should settle any hunger and keep you fueled up and hydrated, such as … a banana, an energy bar, a sports drink and water.

Always remember, Stay Hydrated. Drink 17-20 oz. of fluid within 2 hours of heavy competition. Drinking sports drinks (with electrolytes and high in carbs) before and during long matches has been shown to enhance the accuracy and boost the power of both groundstrokes and serves.

Post-Competition Nutrition means replenish and recovery. Tennis dehydrates you, eats up energy (carbs), and drains your body of electrolytes (like salt).

Within 30 minutes of a match you should already be giving your body what it wants. Start drinking a sports drink before even leaving the court. 2 hours later eat a high-carb meal with a lean source of protein and a natural sodium source in order to speed-up muscle recover, such as … 2-3 cups of pasta with marinara sauce (light in meat and fat).

Out-competing for the win is all about knowing what you can and can’t control. You might not be able to prevent your opponent from getting lucky, but you can always control how well you condition, how well you prepare mentally, and how well you take care of your body. Sometimes all it takes is a few dietary suggestions from a personal trainer and nutritionist to help you realize just how fast, powerful and strong you already are!