Reading a food label is hard
enough as it is, but add wording like “naturally delivers electrolytes” or
“vital nutrients” or “performance aminos” makes it even more challenging to
know what to choose. The sports nutrition supplement market grows year after
year as new nutrition information is published. Searching for the right foods
to benefit your tennis game can be hard. Sit down for this one…did you know
that you have foods at home ALREADY that can fuel your game? Things that you
find in an every-day-pantry!
As a sports dietitian, I see all
types of athletes – from elite to weekend warrior. The most important thing for
all of them to learn is that sports nutrition can be easy. You can get what you
need without breaking your bank or needing to design custom sports nutrition
products. It is hard to know what to reach for when shopping for performance.
One brand may have 3 or 4 different post-workout protein shakes, while the
other has 3 or 4 different types of energy chews. The choices are endless. How
do you know what to eat and when? Here’s some basic info that will take you a
long way:
Before
Activity: eat a balanced snack that’s low in fat with not too much protein.
During
Activity: eat a simple carbohydrate (yes, sugar!) and some water or sports
drink if your activity will be longer
than an hour.
After:
choose a good balance of carbohydrate and protein.
Walk on over to your pantry and
reach for these items next time you need to fuel for tennis.
1.
Applesauce: this is a great snack immediately
before activity or even during. When you grocery shop, look for the individual
packets of applesauce. Keep a couple of these in your gym bag. They are great
if you don’t have time to get a snack before working out.
2.
Fruit Snacks: reach for Star Wars, Elsa, or just
plain old fruit juice gummies. These are great to eat at changeovers. They are
made of sugar, so are very easy for your body to digest and use. Did you know
that this is the only fuel your brain wants when your muscles are working hard?
These aren’t just for lunchboxes any more.
3.
Granola Bars: these are great a couple hours
before activity. Look for brands with the least amount of ingredients. “Trail mix”
granola bars are typically made of nuts and dried fruit. These provide a good
balance of the carbohydrate, protein, and fat that you need for sustained
energy.
4.
Beef Jerky: low fat and high protein, pair this
with a banana or other carbohydrate after activity.
They are also shelf stable,
so are going to be fine sitting in your car or gym bag.
Applying the principles of sports
nutrition to everyday life doesn’t have to be complicated. Don’t worry so much
about choosing the perfect sports nutrition product. Instead, use the nutrition
guidelines above to get creative with the items you already buy each week at
the store. Next time your kid asks why the fruit snacks are disappearing, with
a wink and a smile, just remind them that elevating your game with proper
nutrition might just win you that next championship.
Caroline Sullivan, MS, RD, CSSD, LD is a sports dietitian based in
College Station, TX. She works with all athletes from recreational to elite.
Follow her on Twitter @SullivanRD
