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QUESTION: Is proper nutrition and hydration really that important?
Frank: Year in and year out, I witness the results of players choosing to ignore proper nutrition and hydration- both on the practice court and in tournament play. Nutrition and hydration (healthy lifestyle) are critical components in maximizing athletic performance. An athlete’s nutrition and hydration directly influence their physical, mental and emotional game. As parents, we have to insist that our players fuel properly before, during and after battle.
Just because athletes expend so much energy, does not mean junk food calories are okay. Improper nutrition and hydration will guarantee poor decision making skills as a result of low blood sugar levels to the brain, increased fatigue, headaches, nausea, cramping…etc.
“Poor nutrition and hydration can ruin any real chance of an athlete staying in their optimal performance state. Remember, to win a 64 draw event, a player has to perform at their peak level for
approximately 15 sets in 5 days.”
The following true story illustrates the importance a proper diet.
It is 7:00 am at the Riviera Tennis Club in Palm Springs, California. The top tennis players from around the country arrived last night for the first round of the prestigious National Championships.
Walking through a hall of the west wing of the hotel and I can hear Leslie through their door, “Mom…STOP!!! I’m not hungry. Stop forcing me to eat! I’m too nervous. I don’t feel hungry!” This has been an on-going pre-match battle for Leslie and her mom Carol and this time would prove catastrophic.
Trying her best to avoid an emotional battle right before Leslie’s match, Carol gives up on her job of making sure Leslie is prepared for a three hour battle in the blazing Palm Springs heat. “So much for your nutrition and hydration requirements… I give up”, cries Carol.
The first match on Court 7 went to three tough sets so Leslie begins her scheduled 9:00 am match around 10:00 am. Leslie, being a top seed and a far superior athlete jumps out to a commanding 6-2 first set lead. Midway through the second set her wheels fall off. Leslie can’t seem to focus; her body feels uncoordinated and shaky. She complains of feeling dizzy, like she’s going to faint. Leslie begins to make unforced errors left and right. She drops the second set 4-6. At the start of the critical third set the time is now 11:30 am. Leslie hasn’t fueled her body since last night’s dinner at 6:30 pm, which was 16 hours ago.
Guess who goes down in flames losing the third set 1-6? You got it-Leslie! Her disappointing first round loss was directly related to her stubbornness to fuel her body properly.
“Improper nutrition and hydration can destroy proper technical, mental and emotional training.”
Athletes employing improper nutrition and hydration can expect:
- Lethargic play
- Decreased strength & reaction time
- Low physical, mental & emotional endurance
- Impaired concentration, reduced court awareness & problem solving skills
- Emotional break downs
- Delayed muscle repair and recovery
- Serious risk of dehydration and possible heat stroke (with as little as 1-2% dehydration)
Nutrition and the Athlete
Due to athletes’ individualized nutrition and hydration needs, specific individualized recommendations should be prescribed to maximizeperformance. (For more information visit the USTA/ITF websites or see a qualified sports nutritionist.)
Because I’m not an expert in the field of nutrition, I will highlight the basic nutrition and hydration fundamentals of a competitive athlete: a healthy balanced diet, proper hydration and nutrition timing- in the next post!