Menu for a day of match play
This menu, offered up by the sports nutritionists at Mount Sinai in New York outlines a possible day’s meal plan for a day of tennis beginning play at 10 am, breaking for lunch, and continuing in the afternoon. Noteworthy is NO JUNK. You wouldn’t put trash gas in your car would you? Why do it to your body and expect performance?
8 am Breakfast
Oatmeal, blueberries, walnuts, a 5-6 ounce standard size container of Greek yogurt, small cup of coffee, two cups of water or a sports drink every 15 minutes.
11 am Snack
Half a banana and a 5-6 ounce standard size container of low fat Greek yogurt.
1 pm Lunch
Grilled chicken in a whole wheat pita with baked sweet potato and cut up watermelon
3 pm Snack
Sports drink and pretzels with hummus
4 pm Finish
Low fat chocolate milk
6 pm Dinner
Renew, replenish and restore with baked salmon, quinoa and cooked kale and some grapes
The biggest mistake athletes make, say the nutritionists at Mount Sinai, is trying a new food before or during their play day. It is important to know how your body reacts to foods before trying them on an important day.