The sport that I am interested in is Tennis. Tennis is a game that is also categorised as a cardiovascular endurance sport. It also requires muscular strength but it mainly focuses on cardiac endurance. Tennis uses strategies that requires angles, physics and most importantly the diet and what type of nutrients needed to play that sport.
The specific athlete I am going to choose is Rafael Nadal from Spain. Nadal is very fond of Spanish food. He ensures to eat the right things before he has to play a match and also in the days that lead up to a match. He prefers to eat simple foods like grilled fish served with vegetables and pasta. This is includes both macro and micronutrients. But he loves chocolates, French fries and Nutella.
As these food contains high glucose level which is good as it is a form of carbohydrate it is fine. But foods like French fries and Nutella is not a good idea to take because it contains high glucose and sodium level and it contains high cholesterol which can form plaque in the arteries of the heart and it can cause cardiac arrest and heart attack.
He makes sure that he does not consume them before a match. Chocolates are not a good idea to eat before a tennis match because it is a simple Carbohydrate not complex. It gives energy for a short time because it breakdowns really quick. He prefers to consume whole foods, proteins and vegetables which help to increase his stamina and athletic form as it is a cardiovascular sport. In this game Rafa (Rafael Nadal) like to consume food that are high in Carbohydrates especially complex and foods that contains high protein to help and develop the growth and repair of tissues around the muscles.
Carbohydrates needed: Carbohydrates is needed in tennis as it fuels the muscles and provides early muscle fatigue or exertion. The main carbohydrates needed before the match is complex because it take time to break down into smaller molecules and it is used to provide more energy to the muscles. 7-10 grams of carbohydrate is needed for a kilogram weight in tennis players. This demonstrates a healthy tennis player. Simple Carbohydrates like chocolate bars breakdown quickly therefore it is needed in breaks of a minute or two.
Protein needed: A tennis player’s diet must also include protein. Protein is essential for the muscles build up. Protein is broken down into amino acids by an enzyme called lipase which are very important in muscle build up, hemoglobin formations. Proteins also help players to recover quickly from long hours of matches and injuries.
Fats needed: Fats is also needed as a long term energy source plus it also slows down the carbohydrates absorption. It helps prolong energy supply to the body equally so fat plus carbs are needed to balance the energy rate.
Evaluation:
What is good about their diet?
Well it is good that Rafael Nadal consumes mostly Macronutrients because the Micronutrients are just needed to support the macronutrients. Foods like grilled fish and pasta are a combination Protein and Carbohydrates which is also inter connected. Protein builds and repair muscles and Carbohydrates are used to provide energy to the muscles. Fats is also the secondary source of energy where it is used to make cell membranes which controls air movement in and out of the cell.
Bad: None because he is a professional athlete and he should now what is bad. In my opinion he should take in more Vitamins as his diet contains lack of vitamins. Vitamins are also needed by the body to regulate organ processes. That is the only opinion I can give.
Why is timing important for my Athlete?
It is important because during every training he either has to eat less or more. Let say he has a training in the morning. He has mainly consume Complex carbs because Professional Athletes train for a long time therefore they need energy for a long time. Eating too much before any vigorous training can cause Appendicitis a condition where the Appendix of the Large Intestine is swollen. Timing is also important so that your consumed meal can be digested earlier not causing any disturbance during a match or training. If no time limit is set he will throw up or have stomach cramps. The types of food they eat is mainly based on the Macronutrients.
Would I change anything in their diet?
I would say that he should consume more vitamins and minerals because those nutrients are lacking in their diet. Portion wise, should be minimum I plate large for each type of food and I bowl Large maximum for each type of food. That is what I would change in their diet.
The specific athlete I am going to choose is Rafael Nadal from Spain. Nadal is very fond of Spanish food. He ensures to eat the right things before he has to play a match and also in the days that lead up to a match. He prefers to eat simple foods like grilled fish served with vegetables and pasta. This is includes both macro and micronutrients. But he loves chocolates, French fries and Nutella.
As these food contains high glucose level which is good as it is a form of carbohydrate it is fine. But foods like French fries and Nutella is not a good idea to take because it contains high glucose and sodium level and it contains high cholesterol which can form plaque in the arteries of the heart and it can cause cardiac arrest and heart attack.
He makes sure that he does not consume them before a match. Chocolates are not a good idea to eat before a tennis match because it is a simple Carbohydrate not complex. It gives energy for a short time because it breakdowns really quick. He prefers to consume whole foods, proteins and vegetables which help to increase his stamina and athletic form as it is a cardiovascular sport. In this game Rafa (Rafael Nadal) like to consume food that are high in Carbohydrates especially complex and foods that contains high protein to help and develop the growth and repair of tissues around the muscles.
Carbohydrates needed: Carbohydrates is needed in tennis as it fuels the muscles and provides early muscle fatigue or exertion. The main carbohydrates needed before the match is complex because it take time to break down into smaller molecules and it is used to provide more energy to the muscles. 7-10 grams of carbohydrate is needed for a kilogram weight in tennis players. This demonstrates a healthy tennis player. Simple Carbohydrates like chocolate bars breakdown quickly therefore it is needed in breaks of a minute or two.
Protein needed: A tennis player’s diet must also include protein. Protein is essential for the muscles build up. Protein is broken down into amino acids by an enzyme called lipase which are very important in muscle build up, hemoglobin formations. Proteins also help players to recover quickly from long hours of matches and injuries.
Fats needed: Fats is also needed as a long term energy source plus it also slows down the carbohydrates absorption. It helps prolong energy supply to the body equally so fat plus carbs are needed to balance the energy rate.
Evaluation:
What is good about their diet?
Well it is good that Rafael Nadal consumes mostly Macronutrients because the Micronutrients are just needed to support the macronutrients. Foods like grilled fish and pasta are a combination Protein and Carbohydrates which is also inter connected. Protein builds and repair muscles and Carbohydrates are used to provide energy to the muscles. Fats is also the secondary source of energy where it is used to make cell membranes which controls air movement in and out of the cell.
Bad: None because he is a professional athlete and he should now what is bad. In my opinion he should take in more Vitamins as his diet contains lack of vitamins. Vitamins are also needed by the body to regulate organ processes. That is the only opinion I can give.
Why is timing important for my Athlete?
It is important because during every training he either has to eat less or more. Let say he has a training in the morning. He has mainly consume Complex carbs because Professional Athletes train for a long time therefore they need energy for a long time. Eating too much before any vigorous training can cause Appendicitis a condition where the Appendix of the Large Intestine is swollen. Timing is also important so that your consumed meal can be digested earlier not causing any disturbance during a match or training. If no time limit is set he will throw up or have stomach cramps. The types of food they eat is mainly based on the Macronutrients.
Would I change anything in their diet?
I would say that he should consume more vitamins and minerals because those nutrients are lacking in their diet. Portion wise, should be minimum I plate large for each type of food and I bowl Large maximum for each type of food. That is what I would change in their diet.