| The Tennis Body |
 | | Carbohydrates |  | | Proteins |  | | Fat |  | | Iron |  | | Calcium |  | | Potassium |  | | Sodium |
By Kathleen Stroia, Liz Chaffin and Sue Fleshman, Sports Sciences and Medicine Department, WTA Tour
Carbohydrates
· The best source of energy, providing fuel for your muscles and for your brain. Carbohydrate is stored in the body in glycogen.
Too few carbohydrates lead to glycogen depletion, which leads to exhaustion and lack of energy.
· Carbohydrates should represent at least 60% of the calories in your diet.
· Found in cereal, bread, pasta, potatoes, fruits etc.
Proteins
· Helps to build and repair muscles.
Protein takes a long time to digest so it is not a great source of energy. Also, more protein does not mean more muscles.
· Should be only 10-15% of the calories in your diet.
· Found in meat, fish, eggs, pulses and nuts.
Fat
· Helps to digest fat-soluble vitamins (e.g. A and D). Vital part of the cell membranes that make up your body.
Too much fat can lead to high cholesterol and high blood pressure among other things. Fat takes the longest time to digest.
· Should represent about 20-30% of the calories in your diet.
· Found in dairy products, nuts, meat and fish.
Iron
· Carries oxygen from the lungs to your working muscles.
Too little iron leads to tiredness.
· Recommended daily intake: 10-12 mg.
· Found in meat, fish, bran, molasses, dried fruit (especially peaches, apricots and figs) and parsley.
Calcium
· Builds strong bones; essential for muscle contractions.
Too little calcium can lead to exhaustion, irritability and cramp.
· Recommended daily intake: 500 mg.
· Found in cheese, milk, dairy products, watercress and spinach.
Potassium
· Helps to contract and relax muscles.
Too little potassium can lead to hypoglycaemia (low blood sugar) and - in extreme cases - heart attacks.
· Recommended daily intake: 3,000 mg.
· Found in bananas, natural juices, molasses, dried fruits and bran.
Sodium
· Like potassium, helps contract and relax muscles and regulates body fluids.
Too little can lead to heatstroke.
Too much can lead to high blood pressure.
· Does not need to be taken separately; occurs naturally in other foods.
· Found in salt, obviously, but most diets will contain enough sodium naturally.
^ Back to Top
|
