In the midst of our busy lives, it’s imperative that we find some time every now and then to focus on ourselves and do what we love. For some of us, that could be setting aside a couple of
hours to dive into a good book, or perhaps embarking on a little shopping spree. Here at the Manor, one of our favorite “me-time” activities is serving it up on the tennis court, and we'd like to share with you a couple of our favorite meals on the days that we're active. Whether you’re participating in a match or just playing recreationally at the tennis club, making the proper preparations and taking care of your body are of utmost importance.
During a tennis match, you may be on the court for upwards of two or three hours. Therefore, you must provide yourself with enough energy to not only start off strong but to sustain that energy for the duration of the match. A large part of your athletic performance and endurance is attributed to having the proper diet. Keep reading for our pre-and post-match meal recommendations.
Before the MAtch
The best foods for energizing your body before a match should be high in carbohydrates, moderate in protein, and low in fiber and fat. It is recommended that you eat one to three hours prior, that way your body has enough time to digest and store all of these macronutrients for optimal endurance. Cover all of these bases with a delectable non-fat Greek yogurt parfait topped with fresh fruit, a sprinkle of granola, and a drizzle of honey. This is the perfect pre-match meal because fruit is rich in carbohydrates and Greek yogurt is rich in protein. As long as you opt for low-fat Greek yogurt and go fairly easy on the granola (since it’s a high-fiber food), this is the perfect breakfast to provide you with the long-lasting energy to perform your best.
1 cup/ or 8 ounces of plain, nonfat Greek yogurt
¼ cup blueberries
6 large strawberries — sliced
¼ cup granola
½ teaspoon of cinnamon (optional)
Calories: 387cal | Carbohydrates: 49g | Protein: 29g | Fat: 9g | Saturated Fat: 3g | Sodium: 124mg | Fiber: 9g | Sugar: 28g | Vitamin A: 2% DV | Vitamin C: 214% DV | Calcium: 32% DV | Iron: 6% DV
After the Match
Well, you absolutely crushed it on the court! Now it’s time to treat yourself and refuel your body. You’ll want to focus on replenishing your sodium, carbohydrate, and protein levels—ideally between 30 minutes and two hours after you finish the match. For this, we recommend eating chicken, brown rice, and vegetables. Not only is this meal delicious, but it contains the perfect balance of lean protein, fat, carbohydrates, and essential vitamins & minerals. The following recipe makes four servings, so you can either enjoy with the family or store the rest in your refrigerator as meal prep.
4 chicken breasts
1 tbsp unsalted butter
21/2 tsp olive oil
2 medium broccoli (cut into small florets)
1 cup zucchini (round slices)
1 cup baby tomatoes (halved)
3 lemons (freshly squeezed juice)
1 tbsp pepper powder
1 tbsp Italian seasoning
10 cloves garlic (minced)
2 cups brown rice (cooked)
½ cup cilantro
4 lemon(or lime) wedges
salt to taste
Click here for the instructions.
Calories: 882kcal | Carbohydrates: 108g | Protein: 66g | Fat: 24g | Saturated Fat: 5g | Cholesterol: 152mg | Sodium: 378mg | Potassium: 2432mg | Fiber: 16g | Sugar: 10g | Vitamin A: 2988IU | Vitamin C: 344mg | Calcium: 254mg | Iron: 6mg