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Vitamins are essential compounds, which will trigger biochemical reactions in the body. Though lack of sufficient vitamins will impair athletic performance, it is not true that extra vitamins and minerals will give you a leading edge. Avoid vitamin deficiencies by eating balanced meals, containing nutrients from the four food groups.

Strategy Surfaces Game Styles Analysis. Motivation Confidence Emotional Control Concentration. Level 1 Level 2 Level 3. Ten ways to improve your eating habits.

Authors Babette Pluim. Open tennis match, courtesy of Wikipedia. The Wall Street Journal reported that the reason Novak Djokovic has won 41 straight matches this year is that he is allergic to gluten and has removed it from his diet. Perusing the article comments makes it clear that many people believe that only drugs can dramatically improve performance. It also reports that Djokovic also jettisoned other unhealthy food, so he is probably eating the paleo caveman diet described by Wikipedia :.

The modern dietary regimen known as the Paleolithic diet abbreviated paleo diet or paleodiet , also popularly referred to as the caveman diet, Stone Age diet and hunter-gatherer diet, is a nutritional plan based on the presumed ancient diet of wild plants and animals that various human species habitually consumed during the Paleolithic era—a period of about 2.

Beyond the Score: A Balanced and Healthy Approach to What We Eat

Cavemen painting, courtesy of Orin Zebest via Flickr. His book is summarized:. After witnessing over 2, patients regain their health after giving up wheat, Davis reached the disturbing conclusion that wheat is the single largest contributor to the nationwide obesity epidemic — and its elimination is key to dramatic weight loss and optimal health…. Informed by cutting-edge science and nutrition, along with case studies from men and women who have experienced life-changing transformations in their health after waving goodbye to wheat, Wheat Belly is an illuminating look at what is truly making Americans sick and an action plan to clear our plates of this seemingly benign ingredient.

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Not only Djokovic, but all of us are allergic to gluten and other food we have eaten during the last 10, years. Some deny this reality and point out that the majority of Europeans have developed a tolerance to lactose, even as adults, that has allowed them to exploit dairy farming while Africans and Asians cannot process lactose.

Loren Cordain , author of The Paleo Diet , responds:. The many processed dairy products of the twentieth century are some of the richest sources of saturated fat in the typical Western diet. When you evaluate dairy products for fat percentage by calories, butter is the worst at percent fat. Cream is 89 percent fat, cheeses average about 74 percent fat, and whole milk is about 49 percent fat.

And most of the fats in these dairy products-about 60 percent-are the bad saturated kind. Despite their wholesome image, whole milk and fatty dairy products are some of the least healthful foods in our diets. Their saturated fats raise your blood cholesterol; they also raise your risk of developing heart disease and other chronic illnesses.

Sports Nutrition for Vegetarian Athletes

Robert M. Milk is not just milk. The milk of every species of mammal is unique and specifically tailored to the requirements of that animal. Three to four times as much. It has five to seven times the mineral content. It simply is not designed for humans…. Clearly, our specialization is for advanced neurological development and delicate neuromuscular control. This was very common practice in remote regions of the world where medical supplies were limited.

If it was used intravenously, you can appreciate how safe and beneficial this natural beverage is. You lose electrolytes especially sodium and potassium when you sweat, which must be replenished with food and fluid intake. Potassium: coconut water contains mg, which is 15 times the amount in the average sports drink. Sodium: The most important positive ion in fluid outside your cells, and also the one most depleted with exercise, as you lose sodium through sweat and urine. Magnesium: important for maintaining the electrical potential of your cells, proper muscle function, and preventing calcium overload.

Phosphorous: Plays important roles in bone health, but also in transferring energy throughout your body, helping your muscles contract, and regulating nerve function partners with calcium.

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Calcium: Important for bone health partners with phosphorous. So Much More Than a Sports Drink So next time you step off the tennis court, searching for a cool, refreshing drink after a tennis workout, crack open a coconut and see why we at tennis fitness love it so much. Of course, drinking it fresh from the coconut, as opposed to bottled, is the ultimate choice. But not always possible. So please remember to read the labels of coconut water, to make sure it's as pure and unprocessed as possible.

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We recommend Nakula Coconut Water. Ideally, you are getting your essential nutrients from the food you are eating. It is best taken in powdered form. Ensure your fish oil supplements are pure and free of mercury. Take g up to 5 times daily, in divided doses throughout the day when you first feel a cold coming on. The good news is that it is often in magnesium supplements — just check the bottle! Supplementation is not the only answer to a better healthy development of tennis players, it is a piece of the puzzle that will assist alongside long term good healthy eating and drinking habits.

Eating a good healthy balanced diet is and always should be the priority for all tennis players. To get our favourites: Three recovery snacks recipes, Nutritionist Smoothie recipe and game day breakfast recipe please Click here to download.