The Tennis Player Dietitian

The Tennis Player Dietitian Nutrition for performance!

Registered Dietitian
MS Clinical Nutrition - NYU
MBA - INCAE
Fed Cup Costa Rica ๏ฟฝ
#82 Juniors
Central American champion
Ex-college player

Fruits ๐Ÿ‰ ๐ŸŒ๐ŸŽ๐Ÿ๐ŸŠ๐Ÿ“๐Ÿ‡๐Ÿฅญ๐Ÿ‘๐Ÿ’๐Ÿ โฃ๐…๐จ๐ฅ๐ฅ๐จ๐ฐ @๐ญ๐ก๐ž๐ญ๐ž๐ง๐ง๐ข๐ฌ๐ฉ๐ฅ๐š๐ฒ๐ž๐ซ๐๐ข๐ž๐ญ๐ข๐ญ๐ข๐š๐ง ๐ŸŽพ๐Ÿ‘ฑ๐Ÿฝโ€โ™€๏ธโฃโฃWhere to start, fruits are a great source of vitamins and ...
10/12/2023

Fruits ๐Ÿ‰ ๐ŸŒ๐ŸŽ๐Ÿ๐ŸŠ๐Ÿ“๐Ÿ‡๐Ÿฅญ๐Ÿ‘๐Ÿ’๐Ÿ โฃ
๐…๐จ๐ฅ๐ฅ๐จ๐ฐ @๐ญ๐ก๐ž๐ญ๐ž๐ง๐ง๐ข๐ฌ๐ฉ๐ฅ๐š๐ฒ๐ž๐ซ๐๐ข๐ž๐ญ๐ข๐ญ๐ข๐š๐ง ๐ŸŽพ๐Ÿ‘ฑ๐Ÿฝโ€โ™€๏ธโฃ
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Where to start, fruits are a great source of vitamins and minerals but they are mostly a great ๐Ÿ‘๐Ÿผ source of Vitamin C and fiber.โฃ
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โœ…Vit C is a ๐Ÿ’ฅpowerful antioxidant that โฌ‡๏ธ risk of chronic diseases, in very simple terms. โฃ
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โœ…Vitamin C is a water ๐Ÿ’ง-soluble vitamin , meaning that if you have too much of it, you p*e it out.โฃ
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โœ…The Recommended Daily Allowance (RDA) for Children and teens between 9-18 yrs of age of Vitamin C is 45 mg per day.โฃ
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โœ…There is still an Tolerable Upper Intake Level for kids 9-13: 1200mg โฃ
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(UL) Teens 14-18 yrs of age: 1800mgโฃ
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โœ…Strawberries ๐Ÿ“: โฌ†๏ธ in Vitamin C, โฌ†๏ธ in potassium and folate โฃ
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โœ…Raspberries: highest in fiber (8g per cup), great ๐Ÿ‘๐Ÿผ for constipation, โฌ†๏ธ manganese โฃ
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โœ…Banana ๐ŸŒ: โฌ†๏ธpotassium (but you knew that already lol ๐Ÿ˜†), bananas came out of my ears ๐Ÿ‘‚ when I played tennis ๐ŸŽพ, โฃ
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โœ…Oranges ๐ŸŠ: โฌ†๏ธ in Vitamin C (but you know what has higher Vit C than oranges, red peppers ๐ŸŒถ, โฌ†๏ธ in folate โฃ
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โœ…Blueberries: โฌ†๏ธ in fiber (4g fiber per cup), Vitamin K โฃ
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โœ…Blackberries: โฌ†๏ธ in fiber (7.6g fiber per cup), โฌ†๏ธ in Vitamin C, Vitamin K โฃ
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โœ…Grapes ๐Ÿ‡: so good frozen ๐Ÿฅถ, โฌ†๏ธ in Vitamin C and K โฃ
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๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ต๐˜ฐ ๐˜Œ๐˜ข๐˜ต ๐˜‹๐˜ข๐˜บ ๐˜‰๐˜ฆ๐˜ง๐˜ฐ๐˜ณ๐˜ฆ ๐˜ข ๐˜›๐˜ฐ๐˜ถ๐˜ณ๐˜ฏ๐˜ข๐˜ฎ๐˜ฆ๐˜ฏ๐˜ต ๐ŸŽพโฃ to have super hero ๐Ÿฆธโ€โ™€๏ธ๐Ÿฆธ๐Ÿฝ๐Ÿฆน๐Ÿปโ€โ™€๏ธ๐Ÿฆน๐Ÿฟโ€โ™‚๏ธenergy โ˜„๏ธโšก๏ธ๐ŸŒŸโญ๏ธ๐Ÿ’ฅ๐Ÿ”ฅโฃ๐Ÿ‘†๐ŸฝSmash ๐Ÿ’ฅ ๐ญ๐ก๐š๐ญ ๐…๐Ž๐‹๐‹๐Ž๐—ช ๐Ÿ’™๐›๐ฎ๐ญ๐ญ๐จ๐ง...
10/10/2023

๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ต๐˜ฐ ๐˜Œ๐˜ข๐˜ต ๐˜‹๐˜ข๐˜บ ๐˜‰๐˜ฆ๐˜ง๐˜ฐ๐˜ณ๐˜ฆ ๐˜ข ๐˜›๐˜ฐ๐˜ถ๐˜ณ๐˜ฏ๐˜ข๐˜ฎ๐˜ฆ๐˜ฏ๐˜ต ๐ŸŽพโฃ to have super hero ๐Ÿฆธโ€โ™€๏ธ๐Ÿฆธ๐Ÿฝ๐Ÿฆน๐Ÿปโ€โ™€๏ธ๐Ÿฆน๐Ÿฟโ€โ™‚๏ธenergy โ˜„๏ธโšก๏ธ๐ŸŒŸโญ๏ธ๐Ÿ’ฅ๐Ÿ”ฅ
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๐Ÿ‘†๐ŸฝSmash ๐Ÿ’ฅ ๐ญ๐ก๐š๐ญ ๐…๐Ž๐‹๐‹๐Ž๐—ช ๐Ÿ’™๐›๐ฎ๐ญ๐ญ๐จ๐ง for more expert tips! โฃโฃ ๐ŸŽพ๐Ÿ‘ฑ๐Ÿฝโ€โ™€๏ธโฃ
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๐Ÿ‘†๐Ÿฝ๐‹๐ˆ๐Š๐„ ๐ญ๐ก๐ข๐ฌ ๐ฉ๐จ๐ฌ๐ญ if you want more content like this! โค๏ธโฃโฃ โฃ
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Focus on CARBS, carbs, carbs! ๐ŸŒ๐Ÿฅฏ๐Ÿฅจ๐Ÿ ๐Ÿฅ”๐Ÿšโฃ
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Focus on carbs that are low โฌ‡๏ธin fat and lowโฌ‡๏ธ in fiber because you need a lot of them, approximately around three cups per meal or 2 cups and you add 2 cups of fruit juice. โฃ
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โš ๏ธIf you eat a lot of fiber or fat the day before a tournament, it may cause stomach distress. ๐Ÿคขโฃ
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โ—๏ธBefore you do that, go calculate how many carbs you need the day before in my post from two days ago. You have to multiply your weight in kilograms times 10-12 and this will give you the amount of grams of carbs you need. โฃ
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โœ…I simplified it so 1 cup of cooked carbs is approximately 50g. โฃ
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โœ…This example shows 3 cups of carbs that include pretzels๐Ÿฅจ, bread ๐Ÿžand berries ๐Ÿ’but you can choose whatever carb you like including potatoes๐Ÿฅ”, pasta๐Ÿ, sweet potatoes๐Ÿ , corn๐ŸŒฝ, rice๐Ÿš, fruits๐ŸŒ๐Ÿ‡๐Ÿ, etc. โฃ
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Big hug๐Ÿค—,โฃ
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#ใƒ†ใƒ‹ใ‚น #ุชู†ุณ #เคŸเฅ‡เคจเคฟเคธ #แ„‹แ…งแ†ผแ„‹แ…ฃแ†ผแ„†แ…ฎแ†ฏ แ„‰แ…ฅแ†ธแ„Žแ…ฑ

๐•๐ˆ๐“๐€๐Œ๐ˆ๐ ๐‚๐ŸŠ๐Ÿ“๐Ÿ’๐Ÿฅ๐Ÿฅฆfor performance ๐Ÿ’ช๐Ÿฝ๐Ÿ’ช๐Ÿฝ๐Ÿ’ช๐Ÿฝโฃ๐Ÿ’™ ๐…๐จ๐ฅ๐ฅ๐จ๐ฐ ๐ŸŽพ๐Ÿ‘ฑ๐Ÿฝโ€โ™€๏ธโฃโฃโœ… Vitamin C helps athletes by acting as an antioxidant, supportin...
09/26/2023

๐•๐ˆ๐“๐€๐Œ๐ˆ๐ ๐‚๐ŸŠ๐Ÿ“๐Ÿ’๐Ÿฅ๐Ÿฅฆfor performance ๐Ÿ’ช๐Ÿฝ๐Ÿ’ช๐Ÿฝ๐Ÿ’ช๐Ÿฝ
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๐Ÿ’™ ๐…๐จ๐ฅ๐ฅ๐จ๐ฐ ๐ŸŽพ๐Ÿ‘ฑ๐Ÿฝโ€โ™€๏ธโฃ
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โœ… Vitamin C helps athletes by acting as an antioxidant, supporting collagen production, boosting the immune system, aiding iron absorption, and possibly reducing muscle damage. Itโ€™s important for overall performance and recovery.

1. Acerola cherries ๐Ÿ’ (West Indian) are the food that contain the MOST vitamin Cโ€ผ๏ธ 840mg per 1/2 cupโ€ผ๏ธโฃ
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2. Red peppers ๐ŸŒถ 1/2 cup raw: 95 mg โฃ
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3. Grapefruit medium: 78 mg โฃ
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4. Orange ๐ŸŠ medium: 70 mg โฃ
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5. Kiwi ๐Ÿฅ medium: 64 mg โฃ
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6. Green pepper raw 1/2 cup: 60mg โฃ
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7. Broccoli ๐Ÿฅฆ 1/2 cup cooked: 51 mg โฃ
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8. Strawberries ๐Ÿ“ 1/2 cup raw: 49 mgโฃ
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9. Brussel sprouts 1/2 cup cooked: 48 mg โฃ
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โœ…Vit C is a ๐Ÿ’ฅpowerful antioxidant that โฌ‡๏ธ risk of chronic diseases, in very simple terms โฃ
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โœ…Vitamin C is a water ๐Ÿ’ง-soluble vitamin , meaning that if you have too much of it, you p*e it outโฃ
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โŒThere is little to no ๐Ÿšซevidence that Vitamin C supplements help with the common ๐Ÿค’cold ๐Ÿฅถ so donโ€™t waste your money ๐Ÿ’ฐโฃ
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โœ…Remember that 90% of the time, real food ๐Ÿฅ˜ will help you more than supplements, there are some exceptions like folic acid. โฃโฃ
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โœ…The Recommended Daily Allowance (RDA):โฃ
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โ–ถ๏ธ 9-13 yrs: 45mg per day โฃ
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โ–ถ๏ธ 14-18 yrs: Males 75mg, Females 65mg โฃ
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โ–ถ๏ธ >18 yrs: Males 90mg; Females 75mg โฃ
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โ–ถ๏ธ Smokers: Males 130mg; Females 115mg โฃ
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โš ๏ธThere is still an Tolerable Upper Intake Level for: โš ๏ธโฃ
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โ–ถ๏ธ Kids 9-13 yrs: 1200mg โฃ
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โ–ถ๏ธ Teens 14-18 yrs: 1800mgโฃ
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โ–ถ๏ธ >18 yrs: 2000mg โฃ
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Referenceโฃ
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Ross, A. C., Caballero, B. H., Cousins, R. J., Tucker, K. L., & Ziegler, T. R. (2012). Modern nutrition in health and disease: Eleventh edition. Wolters Kluwer Health Adis (ESP)โฃ
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#็ฝ‘็ƒ ฬ‚nis #ั‚ะตะฝะฝะธั #แ„แ…ฆแ„‚แ…ตแ„‰แ…ณ #่ฅๅ…ป #ัะฟะพั€ั‚ะธะฒะฝะพะต ะฟะธั‚ะฐะฝะธะต #ใƒ†ใƒ‹ใ‚น #ุชู†ุณ #เคŸเฅ‡เคจเคฟเคธ #แ„‹แ…งแ†ผแ„‹แ…ฃแ†ผแ„†แ…ฎแ†ฏ แ„‰แ…ฅแ†ธแ„Žแ…ฑ

When training intensely for more than 1 hr per day ๐ŸทTแ—ฉG or แ”•แ•ผแ—ฉแ–‡E แ—ฏITแ•ผ แ–ดแ–‡IEแ‘Žแ—ชแ”•! ๐Ÿ‘ซ๐Ÿ‘ญโฃ2 different types of sugars for faster...
09/21/2023

When training intensely for more than 1 hr per day ๐ŸทTแ—ฉG or แ”•แ•ผแ—ฉแ–‡E แ—ฏITแ•ผ แ–ดแ–‡IEแ‘Žแ—ชแ”•! ๐Ÿ‘ซ๐Ÿ‘ญโฃ

2 different types of sugars for faster absorption in stomach
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โ˜๐ŸฝTแ‘Œแ–‡แ‘Ž Oแ‘Ž แ‘ญOแ”•T แ‘ŽOTIแ–ดIแ‘•แ—ฉTIOแ‘Žแ”•๐Ÿ‘๐Ÿผโฃ
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๐Ÿ”Šแ”•แ•ผOแ‘ŒT me Oแ‘ŒT Iแ‘Ž แ”•TOแ–‡Y ๐Ÿ”Šโฃ
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๐Ÿ‘๐Ÿผแ’ชIKE this แ‘ญOแ”•T โฃ
๐Ÿ”บแ–ดOแ’ชแ’ชOw ๐ŸŽพโฃ
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๐ŸŽพ ๐ŸŽพโœ…

๐€๐ซ๐ž y๐จ๐ฎ e๐š๐ญ๐ข๐ง๐  ๐๐ข๐ณ๐ณ๐š ๐Ÿ•, ๐๐ฎ๐ซ๐ ๐ž๐ซ๐ฌ ๐Ÿ”, ๐‡๐จ๐ญ ๐๐จ๐ ๐ฌ๐ŸŒญ ๐จ๐ซ ๐…๐ซ๐ข๐ž๐ฌ ๐ŸŸ ๐š๐ญ ๐“๐จ๐ฎ๐ซ๐ง๐š๐ฆ๐ž๐ง๐ญ๐ฌ? ๐Ÿคฆ๐Ÿผโ€โ™€๏ธโฃโฃโค๏ธ๐…๐จ๐ฅ๐ฅ๐จ๐ฐ ๐ŸŽพ๐Ÿ‘ฑ๐Ÿฝโ€โ™€๏ธ๐„๐ซ๐ข๐ค๐š ๐Š. ๐•๐ข๐ฅ๐ฅ๐š๐ฅ๐จ๐›๐จ๐ฌ-๐Œ๐จ๐ซ๐ฌ๐ข๐ง...
09/12/2023

๐€๐ซ๐ž y๐จ๐ฎ e๐š๐ญ๐ข๐ง๐  ๐๐ข๐ณ๐ณ๐š ๐Ÿ•, ๐๐ฎ๐ซ๐ ๐ž๐ซ๐ฌ ๐Ÿ”, ๐‡๐จ๐ญ ๐๐จ๐ ๐ฌ๐ŸŒญ ๐จ๐ซ ๐…๐ซ๐ข๐ž๐ฌ ๐ŸŸ ๐š๐ญ ๐“๐จ๐ฎ๐ซ๐ง๐š๐ฆ๐ž๐ง๐ญ๐ฌ? ๐Ÿคฆ๐Ÿผโ€โ™€๏ธโฃ
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โค๏ธ๐…๐จ๐ฅ๐ฅ๐จ๐ฐ ๐ŸŽพ๐Ÿ‘ฑ๐Ÿฝโ€โ™€๏ธ๐„๐ซ๐ข๐ค๐š ๐Š. ๐•๐ข๐ฅ๐ฅ๐š๐ฅ๐จ๐›๐จ๐ฌ-๐Œ๐จ๐ซ๐ฌ๐ข๐ง๐ค ๐‘๐ƒ, ๐Œ๐’, ๐Œ๐๐€โฃ
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At some tournaments, the only foods available are high-fat foods like pizza ๐Ÿ•, burgers ๐Ÿ”, fries ๐ŸŸ, hot dogs ๐ŸŒญ, etc.โฃ
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โŒThese foods are less than ideal as far as nutrition for performance ๐ŸŽพgoes. โฃ
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โŒThese foods will not help you play better, they will make you feel worse ๐Ÿ˜žโฃ
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โŒThey will make you feel sluggish ๐Ÿ˜ฉand this is the opposite of what you are looking for to feel and perform at your best.โฃ
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โ“Why? Because these foods take a long time to digest and may cause a stomachache๐Ÿคข๐Ÿฅด๐Ÿ˜ท. โฃ
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โœ…Focus on simple carbs ๐Ÿฅ–๐Ÿž๐Ÿ ๐Ÿฅ” ๐Ÿ๐Ÿšthat are low in fat and low in fiber. โฃ
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โœ…Carbs will give you energy and they will replenish the glycogen stores in your muscles that will be necessary when you get to that third set๐Ÿ’ช๐Ÿผ.โฃ
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โœ…Focus on lean protein like turkey, tuna, chicken ๐Ÿ—, soy patties, low fat cheese ๐Ÿง€. Protein will help you recover faster, not get sore and keep your bones strong. โฃ
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โœ…The protein and carbs will have a little fat and that is more than enough and will not slow you down. โฃ
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โœ…Remember: Low-fat (3g or less per serving), low fiber (3g or less per serving) because then the nutrients will get absorbed quicker ๐Ÿ’จ by the body. โฃ
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โœ…Example of a meal for a tournament: nitrate-free turkey sandwich ๐Ÿฅช with low-fat mozzarella๐Ÿง€, light mayonnaise, mustard, on white bread๐Ÿž, with a fruit ๐ŸŽon the side for extra carbs. โฃ
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Reference: โฃ
D Travis Thomas, Kelly Anne Erdman, Louise M Burke. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performanceโฃ
Journal of the Academy of Nutrition and Dietetics 116 (3), 501-528, 2016โฃ
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#็ฝ‘็ƒ ฬ‚nis #ั‚ะตะฝะฝะธั #แ„แ…ฆแ„‚แ…ตแ„‰แ…ณ #่ฅๅ…ป #ัะฟะพั€ั‚ะธะฒะฝะพะต ะฟะธั‚ะฐะฝะธะต โฃ

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