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Ask the Expert: Kathleen Zelman
Competitive Tennis Player – UHC TV
A viewer from Georgia, who is a competitive tennis player, wants to know what should she eat. She has matches that last for sometimes last two hours in the hot Georgia sun. Even though she tries to hydrate beforehand with water, she’s not crazy about water. She wants to know how to stay hydrated, how to be competitive, and how soon she should eat before she gets started so she feels good and has the energy. So, there are a couple of things that the Karen needs to do. First of all, try to fill up the tank before you even go out into the hot Georgia sun. The day before, the day of, make sure you are well hydrated with your beverage of choice. Of course, water is great, but if you prefer sparkling water or dilute juices, low fat milk—you don’t want anything that is going to dehydrate you like coffee. So, limit that, and try to focus more on the beverages that are going to stay with you. Fill up the tank before you go out, and then about an hour before you go out, you want to have a nutritious meal or snack—depending on the time of day. The meal should contain carbohydrates because that’s what’s going to give you the fuel and the energy and protein because protein is going to stay with you so that you not going to get hungry. Greek yogurt is a great source of protein and calcium and carbohydrate. I love Greek yogurt with berries and maybe some nuts on top or a little bit of granola. The combination of the healthy fats, the protein, and the berries would be a great snack. Peanut butter on whole-wheat toast, turkey sandwich, food that is going to stay in your stomach that’s not going to cause you distress. So, it’s not a good time to have spicy food. But, you have to make sure you get enough calories, carbohydrates, and protein, and about an hour ahead of time is good. Now, when you are on the court, Karen says she drinks a combination of water and a sport’s drink, which is a good idea because those sport’s drinks will help provide you with electrolytes. That’s going to be sodium and potassium that you loose through sweating. That’s also going to give you a little bit of carbohydrate, or fuel, so mixing the two—diluting is a great idea. One of the latest products that’s causing a lot of buzz is coconut water, and coconut water is being called Mother Nature’s natural sport’s drink. So, that’s another alternative. But, good old fashion water works when you are not going for sustained periods of time. I think, Karen, I’d also want to have out on the court a banana, maybe a sports bar. There are some gels that the competitive athletes will take while they are trying to refuel and make sure they have enough fuel on board. But, the most important thing is to get that hat on, get that sunscreen, hydrate before you go, hydrate all throughout, and have the dilute mixture of sport’s drink and water and a nourishing snack or meal before you head out. Have something with you in case you do get nauseous—some crackers, maybe some peanut butter crackers would be great with you along with that banana or some raisins. I think that would be the winning combination for you to win your matches.
Ask the Expert
Nutrition Tips for Competitive Athletes
Question: I play competitive tennis. A match can last two hours in the hot sun. What should I eat before a match?
Answer from: Kathleen Zelman, R.D., nutrition expert
To stay on top of your game, be sure to hydrate and eat a nutritious meal or snack before you compete.
The content of these videos is for information only and is not intended to be medical advice. Refer to your health plan benefit guide for coverage details, and consult with your doctor to determine what is best for you.
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