Carbohydrates yield the quickest energy production in the body, energy that is essential to a tennis player's performance and recovery; however, choosing the best food sources can be a challenge. In addition, we need to choose the right foods that help promote our overall health and well-being and to keep us feeling good enough to really enjoy our sport.
Before we begin on what to eat, we need to understand what our bodies needs for fuel. Here's the science:
Glycogen is the primary source of fuel (a carbohydrate), followed by fat, that used during exercises. Low muscle glycogen stores results in muscle fatigue and the body's inability to complete high intensity exercise. The depletion of muscle glycogen is also a significant factor in acute muscle weakness and reduced force production. Both aerobic and anaerobic exercise decreased glycogen stores, so the need for carbohydrates is high for all types of exercise during the energy phase. There is strong evidence from several studies indicating that carbohydrate feeding during exercise of approximately 45 minutes or longer can greatly improve endurance capacity and performance. Athletes need to continually load and reload muscle glycogen stores.
The term aerobic refers to the presence of oxygen in the reaction. When oxygen is introduced, the breakdown of glucose, fat, and protein can be converted into energy in the most efficient way. This process takes longer and is therefore ideal for longer periods of low intensity energy usage. Fat is an essential factor in this system due to its high energy make up of the molecule, and can therefore re-synthesize even more ATP than glucose.
So, let's take a look at five of the best carb-filled foods in their natural state and analyze why they are a good source of fuel:
Sweet Potatoes
The bright orange color of these root vegetables is a visual cue that they are an abundant source of the high-powered antioxidant, vitamin A. They also are a great source of potassium to help soothe sore muscles and maintain the right amount of fluids in the body. One cup provides 27g of carbs, 4g of which are fiber.
Oats
This breakfast staple has been promoted as a "heart-healthy" food due to its high soluble fiber and low saturated fat content, both of which have been shown to reduce LDL (bad) cholesterol and total cholesterol levels.
Besides keeping your ticker kicking, the magnesium found in oats helps to maintain nerve and muscle function and is involved in over 300 metabolic reactions in the body. One 1/2 cup of dry oats provides 27g of carbs.
Wild Rice
Going a little wild on your rice gives you an edge over the commonly hyped brown rice. Wild rice has the added bang for your calorie buck by providing 6g of protein and doubles the amount of fiber (3g) for 35 fewer calories than brown rice per 1 cup serving.
Bananas
This yummy yellow fruit is widely recognized as an excellent source of potassium. While this is true, bananas are also a valuable source of vitamin C which supports your immune system. They also contain prebiotics which help maintain the healthy bacteria in your gut. Prebiotics also help improve the absorption of other nutrients (i.e. calcium) for added bone health benefits.
Chickpeas
The legume that is used to make hummus is often forgotten as a quality source of carbohydrates. Chickpeas not only provide a generous 22g of carbs in one ½ cup, but also a whopping 6g of fiber and 7g of protein. Fiber helps to keep you feeling full, maintains steady blood sugar levels, and may reduce the risk of cardiovascular diseases.
Complex carbohydrates found in fresh veggies, fruits and grains are invaluable to us tennis players, as they provide mega doses of natural antioxidants, fiber, and vitamins to the body in order to support the physical stress we put our bodies through. So make sure you get enough so you can feel and play your best!
