The right supply of nutrients BEFORE the tennis match and tennis training - so that you go onto the court well prepared!
As part of our nutrition special, we want to give you important tips over the next few weeks on what an can look like BEFORE, DURING and AFTER a tennis match So that you can give your best on the pitch every time. And that doesn't just include technique, tactics and athleticism. As soon as your body, the engine of all activities, is not supplied with the right "fuel" and therefore does not get up to speed properly, stalls or even comes to a standstill, it is simply: game over! I'm sure each of us has experienced this at some point. To prevent this frustrating and often painful “breakdown”, good preparation in terms of nutrient supply helps. And that's exactly why we, together with Orthomol, have put together some nutritional tips and a great recipe for every phase. And yes, you will also receive product recommendations from us, because after all, you don't always have the time or energy to cook something for yourself and so you are happy and right to use a high-quality dietary supplement. Just as it fits. The main thing is that the most important goal is achieved: to start the match or training TOP prepared!
What is best to eat and drink BEFORE a tennis match or tennis training?
This question concerns not only tennis athletes. While some people prefer to eat soberly in the morning, others recommend a small meal beforehand. So much in advance: Everyone should eat before exercise in such a way that they feel good.
Expert tips and facts about nutrition before exercise
Depending on which sport is practiced, at what intensity and with what load, a higher requirement for minerals and vitamins arise. Vitamins and minerals, among other things, are very important in energy metabolism, which is why the supply of these micronutrients should be ensured. It is possible even before exercise and e.g. Sometimes it is necessary to “refuel” with important nutrients in advance. Experts recommend eating light food a few hours before training, such as: B. bananas or sports bars.
Orthomol Sport prepare is a bar that has everything in it to get the body going before exercise and to nourish it well.
Foods that are very high in fat, protein and fiber should be avoided immediately before exercise. They cause problems for digestion. What about fluid intake before exercise? The Federal Center for Nutrition (BZFE) recommends drinking around 300-500 ml 1-2 hours before exercise - divided into small portions. In addition to mineral water, e.g. B. Drinks with carbohydrates or electrolytes and important nutrients.
This green smoothie is good before exercise
You need the following ingredients for 3 glasses:
- 100 g baby spinach
- 1/2 cucumber (approx. 200 g)
- 1 apple (approx. 200 g)
- 1 banana (approx. 200 g)
- 75 g delicate oat flakes
- 500 ml coconut water
- 50 g almond kernels
- 1 tbsp chia seeds
preparation
- Sort the spinach, wash it and shake it dry. Wash cucumber and apple. Halve the cucumber lengthwise and scrape out the seeds using a spoon. Cut cucumber into pieces. Quarter the apple, core it and cut it into pieces. Peel the banana and cut it into pieces.
- Place spinach, cucumber, apple, banana, oat flakes and coconut water in a tall container and puree with a hand blender. Roughly chop the almonds. Pour smoothie into glasses. Sprinkle with chia seeds and chopped almonds.
More delicious recipe suggestions full of energy from the Orthomol recipe collection
- Breakfast trifle with apple and chocolate granola
- Power quinoa salad with colorful vegetables, orange and sesame dressing (in a glass)
- (Breakfast) burrito - ideal to take away
For your performance increase BEFORE sport: Orthomol Sport prepare
The Orthomol Sport prepare bar activates before and during exercise with its nutrient complex of creatine monohydrate plus BCAAs and a specific carbohydrate mix plus caffeine . The delicious energy bar is ideal as a sporty snack in between and gives you a boost when you need performance.
A little extra tip for full performance is the combination of Orthomol Sport prepare and Orthomol Sport perform. The highly soluble blackcurrant-flavored powder provides important electrolytes and nutrients. The ISO drink also provides your body with enough fluids before and during exercise.
It's a match: Orthomol sports supplements for all tennis players now in a special pack at a special price
Orthomol Sport and tennis simply belong together. The Langenfeld-based company has been a nutrition partner of the German Tennis Federation for many years and is committed to supporting tennis throughout Germany. Orthomol Sport offers premium supplements that support both training and tough matches - so you can reach your top level.
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