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During the past few years, sports nutrition has developed into a major science with a focus on providing athletes with maximum energy requirements for their particular sport.

 A lot of parents, especially with kids who have just moved up the tennis ladder and spending a lot more time on the court have a lot of queries on what constitutes the proper diet for tennis. Let me mention that I am no expert on dietary advice and I would strongly advice you consult a dietician and nutritionist who can guide you better and also provide you with a dietary chart for your training needs and calorie requirement.

 Nonetheless, I can give you a brief outline about the different food groups and nutrients and their functions. Perhaps, in the forthcoming newsletters we could move onto specifics and diet related to tennis and various body types.

 I am certain that you are all aware of the food pyramid. The food pyramid has four levels. At its base, the foundation of a healthy diet, are bread, grains, and cereals. They should compose the largest percentage of what you consume. Next come two food groups, vegetables and fruits which, together, occupy the second tier of the pyramid. On an even higher, smaller level you find the next two food groups: the milk and meat groups. In the small triangle at the top of the pyramid sit fats and oils and sugars.

All nutrients i.e.  CARBOHYDRATE, FAT, PROTEIN, VITAMINS, MINERALS, FIBRE, FLUID are available in these food groups.

As an athlete the two most important considerations are Energy and Growth. Energy is required for training and Growth and Repair for post training recuperation.

Energy is primarily derived from Carbohydrates and Fats. Complex carbohydrates are the main source of energy and are needed for hard physical activity. Fats contribute moderate energy. These are the substances that are mainly responsible for the supply of energy for muscle work.  Protein is essential for growth and Repair and to build up the skeleton and musculature.

Complex carbohydrates are found in Bread, Pasta, rice, cereals, peas, potatoes, carrots, beans, fruit milk and yoghurt. Simple carbohydrates are found in substances like Sugar, honey, fructose, cakes and jam.

Protein is essential food for growth of muscles and is the only source for growth and repair. Point to remember is that some proteins are absorbed better if they are taken together with carbohydrates. For example a cheese sandwich is more nourishing than cheese alone. Also bear in mind that it is better to supply five or six small amount of protein rather that three large amounts.

Of the minerals needed iron is perhaps the most important. Too little iron can result in a pale look and significantly lower physical and mental performance. Vitamins and Minerals aid the growth and repair of body tissues and regulation of body processes. Fiber regulates your body processes

Eating a bit of everything at well spaced intervals are important preconditions for good training. Before working out a complex carbohydrate intake is required. The timing of the intake is important for you must give the body enough time to process the food and supply you with the required energy. After a workout protein and more carbohydrate is required to replenish your energy reserves and also aid growth and repair. Avoid sweets and plain sugar food after training as it can dull the appetite and inhibit consumption of more nourishing food that is needed.

Two thirds of the body comprises of water. Water carries the nutrients around the body and between organs and helps keep the body at the right temperature. Loss of water worsens physical performance. Different people sweat differently and it is wise to have the option of drinking water before, during and after a workout. It would be a mistake to believe that not drinking causes less sweating. Many sports drinks are now available for fluid replenishment but generally plain water is all that is needed to replace loss thru sweating.

Nourishment is the cornerstone for good sports performance and it is important for athletes to understand their needs and to get into good dietary habits.