[Sunday, June 23, 2019 09:07]

What do I eat AFTER training or a match? Image 1

Nutrition in tennis: what do I eat AFTER the match?

In our Tennis & Nutrition special, we've already given you tips on tennis food before and during matches or training sessions. Now, what's missing is what to do afterward. And here, too, we have a few tips and tricks to help you get back in shape faster for your next match or training session, or even just for the next (work) day. Along with the tips, we also have a delicious post-tennis recipe . Completely replenish your energy stores so you can give 100% for your next match!

What you should pay attention to in terms of nutrition AFTER the match

Have a snack consisting of carbohydrates and protein. The carbohydrates replenish depleted glycogen stores, and the protein aids in muscle regeneration and repair, while also preventing muscle breakdown.
Make sure you drink enough fluids - at least 1/2 liter - definitely more in hot weather and not too cold!
It's best to eat something immediately , as the body can absorb nutrients particularly well now.
Eat enough nutritious food , as this is the only way to ensure optimal recovery.

Examples of tennis food AFTER the match

Non-alcoholic beer, fruit juice spritzers, or even some kefir, buttermilk, banana milk, etc.
Bread with ham and cheese
Crackers with avocado and cottage cheese
Banana with peanut butter
Cocoa with pure cocoa and spices (cinnamon, for example, is pain-relieving and anti-inflammatory)
Fruit with yogurt and nuts
Potatoes with smoked salmon
Porridge with fruit and milk
Omelette with vegetables or frittata
Chicken or fish with rice or potatoes
Salad made from legumes and vegetables