Best pre match Food for Junior Tennis Athletes
What should my child eat before a match? What is the best pre match food for junior tennis athletes? It’s a question a lot of parents struggle with and is an important one to ask. As with most sports, and definitely when it comes to tennis, eating right correlates directly to performing at a high level. That said, there’s some confusion about pre match nutrition, nutrition during a match and general nutrition for junior players. This post is focused on the best pre match foods for junior tennis athletes.
The quick answer to the question above is a diet rich in complex carbohydrates. The reason is that muscles rely on glucose for fuel, and glucose comes from carbohydrates. Muscles store carbohydrates as glycogen, and consuming small amounts of carbs on a regular basis ensures maintenance of maximum glycogen levels. In addition, eating before a tennis match prevents low blood sugar, which can sometimes lead to light-headedness and fatigue.
pre match dietary choices should be higher in complex carbohydrates, moderate in protein, and low in dietary fat to allow quick digestion and efficient absorption. The amount of food your child should eat pre match depends on their size and the amount of time they have before a match. If there are three hours before the match begins, a meal of no more than 500 calories is okay. However, if the match is to start in an hour, keep the calorie intake to about 300 calories.
Some of the best pre match foods for junior tennis athletes include those that are known to reduce hunger, are high in carbohydrates, are moderate in protein, are low in fat and are easily digested, such as;
- Bananas
- Apples
- Grapes
- Dried apricots
- Raisins
- Oatmeal
- Bagels
- Pasta with a little butter
- 100% wholegrain bread
- Reduced fat fruit yogurt
- English muffins
- Whole-wheat pita bread
- Granola bars
- Whole-wheat crackers
What your child eats before a match, and when, can make a real difference in their performance, so be vigilant about planning your child’s pre match foods and snacks to help them compete at their best in all their matches.
