Peak Fitness: Pre-Match Sports Nutrition:
Pre-match nutrition guidelines
• If you are eating 3-4 hours before the match, dietary choices should be higher in complex carbohydrates, moderate in protein, and low in dietary fat to allow quick digestion and absorption out of the stomach
• The more time you have before a match, the larger the meal that can be tolerated. For example, if you have 3 – 4 hours before you play, a normal sized sandwich like a turkey sub would be appropriate, even with a fruit and/or dairy side
• Always stick to FAMILIAR foods, our bodies have a harder time adjusting to new snacks and this may impact digestion
• If you only have 1 – 2 hours before matches, the volume, protein, and fat content of the meal will need to be limited
• No matter how much time you have before your match, try to pre-hydrate with several cups of fluids like water, sports drinks, or decaffeinated beverages.
• In general, low carbohydrate diets are not recommended for athletes. Carbohydrates should make up at least 55-60% of diet at least 3-4 days per week to ensure energy stores are sufficient for maximal performance
Between ands post match nutrition guidelines:
• The two areas you must emphasize after a match are replacing any fluids lost during the match and replacing the carbohydrates/ energy stores he used up.
• Weigh yourself before and after the match to know how much fluid to drink. You will need at least 20-24 oz of water per pound of weight lost.
• To replace the lost carbohydrates you will need at least 2-3 servings of a starchy carb (grain, rice, etc) (carbohydrates) and/or fruit within 30 minutes after the match.
• If the next match is within 30-60 minutes, you will need a small snack that is high in quick digesting carbohydrates and very low in fat. Some examples include Sports Drinks and/or fruit.
Pre-match meal examples:
• Yogurt, whole wheat or rye bagel, cream cheese
• Granola bar, peanuts, unsweetened juice
• Apple slices with peanut butter, unsweetened juice
• Spaghetti with butter, orange or pear, unsweetened juice, plums or cherries, unsweetened juice
• Cottage cheese, grapes or peaches, unsweetened juice
Pre/post match snack suggestions:
• Bars: Gatorade Bars, Power Bars, Clif Bars (stay away from bars that taste similar to candy bars—too much of the wrong type of fat!)
• Liquid Meals: Gatorade Shakes, Smoothies made with fresh fruit
• Salted Snacks: Pretzels, low fat crackers, salted nuts or trail mix
• Fresh Fruit: Mangos, Pears, Oranges
• Fresh Breads: Bagels, French Bread, Sourdough Bread
Tennis Nutrition Resources:
• Pre-game recipe guide: The Official Snack Guide for Beleaguered Sports Parents.
• Tennis Fitness: http://www.usta.com/Improve-Your-Game/Health-Fitness/Training-and-Exercise
• Tennis Nutrition: http://www.ontennis.com/content/tennis-diet-0
Friday, February 4, 2011
Monday, January 3, 2011
Peak Fitness Plan
Peak Fitness Plan- Results by Design
Tired of not knowing what to do at the gym (or not being able to get the gym at all?), our individualized fitness program can be customized for your gym or home enviornment.
Through an individualized fitness assessment and goal consultation, we will create and thoroughly explain an individualized fitness program to meet your goals in a timely fashion
Fitness Plan Features:
1. Fitness Evaluation- All clients receive a fitness evaluation to assess goals, posture and current fitness level.
2. Custom Fitness plan- Based upon this evaluation, you are assigned a customized program covering nutrition, cardio, strength training and posture.
3. Accessibility- The program is accessible online via your phone with videos and pictures of all exercises in one easy document
4. Accountability- All members receive a monthly personal training session and unlimited email access to a fitness coach.
Program FAQ:
Do I have to workout at your gym?
All users are given access to our facility to conduct fitness plans. Your program can also be designed for use at your current gym.
What if I do not have an hour to spend at the gym?
Based upon your goal, we can assign quick and efficient workouts last around 15-20 minutes and combine cardio and strength training for amazing results in minimal time.
What if I do not have access to the gym?
Our program can be designed for any enviornment (home gym, hotel room, etc) with available equipment (bodyweight, bands, etc) to suit your needs. The program details your daily plan via pictures and instructional videos and is accessible via your computer and/or phone.
Tired of not knowing what to do at the gym (or not being able to get the gym at all?), our individualized fitness program can be customized for your gym or home enviornment.
Through an individualized fitness assessment and goal consultation, we will create and thoroughly explain an individualized fitness program to meet your goals in a timely fashion
Fitness Plan Features:
1. Fitness Evaluation- All clients receive a fitness evaluation to assess goals, posture and current fitness level.
2. Custom Fitness plan- Based upon this evaluation, you are assigned a customized program covering nutrition, cardio, strength training and posture.
3. Accessibility- The program is accessible online via your phone with videos and pictures of all exercises in one easy document
4. Accountability- All members receive a monthly personal training session and unlimited email access to a fitness coach.
Program FAQ:
Do I have to workout at your gym?
All users are given access to our facility to conduct fitness plans. Your program can also be designed for use at your current gym.
What if I do not have an hour to spend at the gym?
Based upon your goal, we can assign quick and efficient workouts last around 15-20 minutes and combine cardio and strength training for amazing results in minimal time.
What if I do not have access to the gym?
Our program can be designed for any enviornment (home gym, hotel room, etc) with available equipment (bodyweight, bands, etc) to suit your needs. The program details your daily plan via pictures and instructional videos and is accessible via your computer and/or phone.
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