By Page Love, MS, RD, CSSD, LD
It is that time of year again when we are making plans for our team tables for the fall ALTA season. Net News regularly provides tasty and colorful recipes, but often they are not performance based. One of my clients, who is an avid ALTA participant, suggested I do an article on what a performance nutrition host table could look like.This can help you better plan for team assignments of what your team members should bring to a match to enhance your team’s performance for the day.
For performance nutrition, there are really three considerations: Pre-, During, and Post-match food and fluid choices.
Pre-match host table choices (should be brought by Line 1)
Fluids: Water and diluted sport beverages. Please provide those with some calories, as some of you may need more than sugar-free beverages for the longer, three-set matches! Ideally, don’t supply any caffeinated beverages at your table, which would not be an appropriate hydration choice. If you are waiting to play, consuming two cups of hydrating (decaffeinated) fluids with your pre-match snack can keep the average player reasonably hydrated.
Foods: Salty, complex carbohydrates and bland, raw fruits. Good choices include pretzels, crackers, high-carb energy bars (Clif, Bobo, or Kind Energy); also Fig Newtons and trail mixes containing similar components (pretzels, cereal, granola). Fresh fruits that would be appropriate include bananas and melons of all types for their high-water content and high potassium. Even a low-fat pasta salad at this time would be a consideration. And consider oat-based energy bites made with nut butter prior to a match (see recipe). These are always a winner; we use them on the WTA tour. Some of the world’s top players love these!
At a minimum, most players need a complex carbohydrate choice of approximately 1 to 1 cup at pre-match snack time.
During match choices (should be brought by Lines 2 and 3)
Similar to pre-match with water and sport beverages, consider some additional on-court choices like bananas and even sport gels or chews that are mainly carbohydrate- and electrolyte-based such as Gu gels or Honey Stinger Waffle chews or Clif Shot Blocks. Make sure to purchase those without caffeine because the caffeine could increase dehydration/heat illness risk.
Post match choices (should be brought by Lines 4 and 5)
Here is where appetizer and meal options come in with both proteins and carbs. When Lines 1 and 2 are coming off the court, lean proteins and more complex carb options are needed for recovery. Simple suggestions would be sub sandwiches or roll ups with lean luncheon meats like turkey and ham. Other sport nutrition-appropriate appetizers and simple options would be a pita and hummus plate with raw veggies. Here is where slight modifications to all those great recipes that the Net News publishes come in. Aim to use part skim cheese, fewer heavy dips, and consider yogurt-based dips or guacamole. More pasta salad dishes at this time work well, but consider adding low-fat cheeses like feta and lean meats like chicken and ham. Other quick protein sources to have available would be nuts and jerkys. Even making a charcuterie board would be appropriate for recovery. Make sure to provide enough protein for players to eat at least a 3-oz. serving of meat minimally, or 20 grams of protein.
Another popular and trendy option would be a build-your-own performance bowl station containing components such as lean meats, grains (rice and beans), part-skim shredded cheese, and tortilla chips, lettuce, tomato or salsa (also salty to help meet sweat sodium losses). Players should try to eat this protein within 30 minutes of finishing playing — the sooner the better to help with rebuilding muscle after the normal catabolism that occurs in competitive matches.
Additionally, at this time make sure there are plenty of beverages, including more water-based or decaffeinated options like sparkling waters and juices (Even tomato juice, which could help with replenishing sweat losses as well.). Lastly, return to your childhood and consider having chocolate milk on hand in individual cartons for a perfect recovery beverage!
Page Love, MS, RDN, CSSD, USPTA is an avid ALTA participant and on the USTA Sport Science Commission and is a nutrition consultant to both the ATP and WTA professional tennis tours. She runs a private practice in Sandy Springs and Buckhead, and can be reached at nutrfitga.com.
Energy Bites Recipe
1 ¼ cups oatmeal
½ cup peanut butter
2 tablespoons chia seeds
⅓ cup honey
1 teaspoon vanilla extract
dash salt
Instructions
- Combine all ingredients into a large bowl and use a spoon to combine well.
- Place in refrigerator for 30 minutes.
- Use a tablespoon scoop to remove mixture and roll into balls and bring to match.
