Not Just Spaghetti For Tennis Pro's
Whilst playing out side of Australia where home cooked meals are rare and the language barrier is daunting the much loved "spag bol" becomes the staple in a young pros diet. Ask a young pro what he/she should eat before a match and they will probably say carbohydrates or namely spaghetti. Ask a young pro what he/she should eat before training and you'll most likely get the same answer. The point is, that if you train everyday then it seems logical that you would eat pasta everyday. After all Italians eat pasta nearly everyday and they look pretty healthy.
The main point missing here is that pasta doesn't constitute an athletes diet, it's not even close and Italians have an extremely diverse diet though you'd have to have lived there to know that. Young pros exist on the nutritional reserves built up on home cooking to ward off sickness and to maintain general health. Unfortunately it's only a matter of time before it all comes crumbling down. You've got two or three weeks maybe four if you're lucky (mainly depending on the weather) before you start to suffer and so does your tennis. Lethargy, headaches, colds and flu are some of the physical problems that you may incur. Lack of concentration, irritability and emotional instability are also key indicators that your eating habits are suspect.
There is no doubt Pasta can play a vital part in supplying quick access and long sustainable energy to the body. However you wont be able to use that energy if you're sick in bed. Vitamin deficiencies contribute significantly in the depletion of the immune system. Carbo-loading can give athletes huge benefits during competition but its not to be confused with a balanced diet. There are also limits to how often you can carbo load if you are playing week-in and week-out. A general dietary intake overview would be 80% carbohydrate 20% protein. (The carbohydrate is about 65% Complex and 35% Simple), see chart below. (Diet includes fresh fruit and veg daily).
The vast overriding factor here is that we are all different and the important thing is to eat to feel good all the time. I've seen pros eating ice cream before matches for no other reason than to enjoy it. I've also seen players eat huge plates of spaghetti just before playing and that can't be comfortable. The point is that healthy eating starts well before you walk out on court. If you know you're fit because you train hard and eat well all the time it doesn't really matter that much what your pre-game meal is. So long as you're comfortable and have eaten enough at the right time to get you through the match you'll be ok.
A complete diet rich in carbohydrate and natural fibre and low in fats is the only way to maintain a high level of energy and general well being. Load up on your pastas pre match (or pre tournament/carbo loading) but don't lose sight of the mid and long-term health benefits of a balanced diet. Below is a list of nutrition tips for the travelling pro.
Eat lots of fruit and especially bananas. Bananas contain potassium that helps reduce cramps and fruits are a natural sugar supply and are rich in fibre. Note: In third world countries fruit with thick skin is the safest source of food and fluids, as you are not exposed to local water that may be contaminated.
If you have to drink a soft drink or even a beer, try to drink the same quantity of water with an electrolyte additive, (try Ultra fuel or Hydra fuel). Because of the sugary content in most soft drinks and so called "health drinks" it is better to steer clear of them, they tend to be quite addictive and intake can get hard to control. Coke contains caffeine which is a stimulant so you may experience a "mental down" when the effect wears off. Water cleanses the body of toxins and hydrates the body and is the key element in your cooling system.
Keep track of what you eat. If you feel like you're drifting away from the straight and narrow write down what you eat for a week. By the third day you're usually shocked back to "normal" eating.
When arriving at the club do a search for a fruit market or supermarket as a priority. Keep a spoon and fork and maybe a Swiss army knife in your bag at all times so the healthy alternative is not a hassle.
Eat one big veggie meal per week. This is the absolute minimum way of keeping up your vitamin and mineral intake and it would be also advisable to take vitamin supplements. Think of it as insurance.
Stay healthy
The Tennis Coach