Quantity of food stuff will be decided for all age groups depending on hunger & satiety, hours of play,
regular monitoring of height & weight.
2.
Lean cuisine method with plenty of diversity & variations should be tried depending on taste & food
habit of the trainee.
3.
Low fat ingredients & low fat cooking should be adhered to.
4.
Each player should consume at least eight glasses of water everyday. This is in addition to the fluid
replenishment during & after the training/ matches.
5.
All trainees should have 50 G serves of carbohydrate food within 30 mins of
end of session/ match for quick recovery.
Ideas for 50 G serve of carbohydrates –
800 – 1000 ml sports drink ( Carboplus / Glucogen Sports ) 500 ml fruit juice or soft
drink. 250 – 350 ml liquid meal supplement. 2 cereal bars
400 ml low fat fruit yoghurt 3 medium / large pieces of fruit
One cup of thick vegetable soup and large bread roll. 1 large bread roll & banana
filing.
6.
All players should have a high carbohydrate, low fat pre-event meal, such
as, Breakfast cereal+low fat milk + fresh fruit. Toast + baked beans.
Fruit salad + low fat yoghurt Baked/boiled potatoes with low fat filing
Sports bars/cereal bars & Sports drink Creamed rice + low fat milk Liquid
milk supplement Pasta with tomatoes, Rolls or Sandwiches with banana filing
7.
Women players might need occasional extra supplementation of iron / iron rich food.
8.
During a singles match fluid intake should be at least 1.7+_0.5 for men & 1.3+_0.6 for
women.
9.
Some trainees might need individual diet planning.
10.
For Supplementation in Sports/ Nutritional Ergogenic Aids consultation with Sports Medic is
required.
Age Group 6 to 10 years They have to take two more helpings of milk or milk products, not less than 250ml each
time. In addition to the above menu, they should have at least two more snacks of mainly carbohydrate foods such as Pancakes, scones, Muri, Power bars,
breads, noodles etc.
Age Group 10 to 14 years Quantity will be more than the first group. They will require one additional helping of
Dairy product and one more snacks like those sited above.
Age Group 14 to 19 years Quantity will be commensurate with their needs. They will need one more carbohydrate rich snacks. Since this is the period
for muscle development , they will start weight training and hence they will require extra protein supplement at this time.
@Copyright : Bengaltennis.net, All right are reserved
