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The Tennis Player Dietitian

Nutrition for performance!

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

12/10/2023

Fruits 🍉 🍌🍎🍐🍊🍓🍇🥭🍑🍒🍍 ⁣
𝐅𝐨𝐥𝐥𝐨𝐰 @𝐭𝐡𝐞𝐭𝐞𝐧𝐧𝐢𝐬𝐩𝐥𝐚𝐲𝐞𝐫𝐝𝐢𝐞𝐭𝐢𝐭𝐢𝐚𝐧 🎾👱🏽‍♀️⁣
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Where to start, fruits are a great source of vitamins and minerals but they are mostly a great 👍🏼 source of Vitamin C and fiber.⁣
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✅Vit C is a 💥powerful antioxidant that ⬇️ risk of chronic diseases, in very simple terms. ⁣
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✅Vitamin C is a water 💧-soluble vitamin , meaning that if you have too much of it, you p*e it out.⁣
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✅The Recommended Daily Allowance (RDA) for Children and teens between 9-18 yrs of age of Vitamin C is 45 mg per day.⁣
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✅There is still an Tolerable Upper Intake Level for kids 9-13: 1200mg ⁣
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(UL) Teens 14-18 yrs of age: 1800mg⁣
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✅Strawberries 🍓: ⬆️ in Vitamin C, ⬆️ in potassium and folate ⁣
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✅Raspberries: highest in fiber (8g per cup), great 👍🏼 for constipation, ⬆️ manganese ⁣
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✅Banana 🍌: ⬆️potassium (but you knew that already lol 😆), bananas came out of my ears 👂 when I played tennis 🎾, ⁣
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✅Oranges 🍊: ⬆️ in Vitamin C (but you know what has higher Vit C than oranges, red peppers 🌶, ⬆️ in folate ⁣
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✅Blueberries: ⬆️ in fiber (4g fiber per cup), Vitamin K ⁣
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✅Blackberries: ⬆️ in fiber (7.6g fiber per cup), ⬆️ in Vitamin C, Vitamin K ⁣
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✅Grapes 🍇: so good frozen 🥶, ⬆️ in Vitamin C and K ⁣
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10/10/2023

𝘞𝘩𝘢𝘵 𝘵𝘰 𝘌𝘢𝘵 𝘋𝘢𝘺 𝘉𝘦𝘧𝘰𝘳𝘦 𝘢 𝘛𝘰𝘶𝘳𝘯𝘢𝘮𝘦𝘯𝘵 🎾⁣ to have super hero 🦸‍♀️🦸🏽🦹🏻‍♀️🦹🏿‍♂️energy ☄️⚡️🌟⭐️💥🔥
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👆🏽Smash 💥 𝐭𝐡𝐚𝐭 𝐅𝐎𝐋𝐋𝐎𝗪 💙𝐛𝐮𝐭𝐭𝐨𝐧 for more expert tips! ⁣⁣ 🎾👱🏽‍♀️⁣
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👆🏽𝐋𝐈𝐊𝐄 𝐭𝐡𝐢𝐬 𝐩𝐨𝐬𝐭 if you want more content like this! ❤️⁣⁣ ⁣
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Focus on CARBS, carbs, carbs! 🍌🥯🥨🍠🥔🍚⁣
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Focus on carbs that are low ⬇️in fat and low⬇️ 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. ⁣
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⚠️If you eat a lot of fiber or fat the day before a tournament, it may cause stomach distress. 🤢⁣
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❗️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. ⁣
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✅I simplified it so 1 cup of cooked carbs is approximately 50g. ⁣
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✅This example shows 3 cups of carbs that include pretzels🥨, bread 🍞and berries 🍒but you can choose whatever carb you like including potatoes🥔, pasta🍝, sweet potatoes🍠, corn🌽, rice🍚, fruits🍌🍇🍍, etc. ⁣
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Big hug🤗,⁣
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#テニス #تنس #टेनिस #영양물 섭취

26/09/2023

𝐕𝐈𝐓𝐀𝐌𝐈𝐍 𝐂🍊🍓🍒🥝🥦for performance 💪🏽💪🏽💪🏽
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💙 𝐅𝐨𝐥𝐥𝐨𝐰 🎾👱🏽‍♀️⁣
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✅ Vitamin C helps athletes by acting as an antioxidant, supporting collagen production, boosting the immune system, aiding iron absorption, and possibly reducing muscle damage. It’s important for overall performance and recovery.

1. Acerola cherries 🍒 (West Indian) are the food that contain the MOST vitamin C‼️ 840mg per 1/2 cup‼️⁣
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2. Red peppers 🌶 1/2 cup raw: 95 mg ⁣
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3. Grapefruit medium: 78 mg ⁣
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4. Orange 🍊 medium: 70 mg ⁣
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5. Kiwi 🥝 medium: 64 mg ⁣
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6. Green pepper raw 1/2 cup: 60mg ⁣
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7. Broccoli 🥦 1/2 cup cooked: 51 mg ⁣
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8. Strawberries 🍓 1/2 cup raw: 49 mg⁣
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9. Brussel sprouts 1/2 cup cooked: 48 mg ⁣
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✅Vit C is a 💥powerful antioxidant that ⬇️ risk of chronic diseases, in very simple terms ⁣
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✅Vitamin C is a water 💧-soluble vitamin , meaning that if you have too much of it, you p*e it out⁣
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❌There is little to no 🚫evidence that Vitamin C supplements help with the common 🤒cold 🥶 so don’t waste your money 💰⁣
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✅Remember that 90% of the time, real food 🥘 will help you more than supplements, there are some exceptions like folic acid. ⁣⁣
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✅The Recommended Daily Allowance (RDA):⁣
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▶️ 9-13 yrs: 45mg per day ⁣
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▶️ 14-18 yrs: Males 75mg, Females 65mg ⁣
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▶️ >18 yrs: Males 90mg; Females 75mg ⁣
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▶️ Smokers: Males 130mg; Females 115mg ⁣
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⚠️There is still an Tolerable Upper Intake Level for: ⚠️⁣
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▶️ Kids 9-13 yrs: 1200mg ⁣
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▶️ Teens 14-18 yrs: 1800mg⁣
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▶️ >18 yrs: 2000mg ⁣
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Reference⁣
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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)⁣
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#网球 ̂nis #теннис #테니스 #营养 #спортивное питание #テニス #تنس #टेनिस #영양물 섭취

21/09/2023

When training intensely for more than 1 hr per day 🏷TᗩG or ᔕᕼᗩᖇE ᗯITᕼ ᖴᖇIEᑎᗪᔕ! 👫👭⁣

2 different types of sugars for faster absorption in stomach
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☝🏽Tᑌᖇᑎ Oᑎ ᑭOᔕT ᑎOTIᖴIᑕᗩTIOᑎᔕ👍🏼⁣
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🔊ᔕᕼOᑌT me OᑌT Iᑎ ᔕTOᖇY 🔊⁣
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👍🏼ᒪIKE this ᑭOᔕT ⁣
🔺ᖴOᒪᒪOw 🎾⁣
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🎾 🎾✅

12/09/2023

𝐀𝐫𝐞 y𝐨𝐮 e𝐚𝐭𝐢𝐧𝐠 𝐏𝐢𝐳𝐳𝐚 🍕, 𝐁𝐮𝐫𝐠𝐞𝐫𝐬 🍔, 𝐇𝐨𝐭 𝐝𝐨𝐠𝐬🌭 𝐨𝐫 𝐅𝐫𝐢𝐞𝐬 🍟 𝐚𝐭 𝐓𝐨𝐮𝐫𝐧𝐚𝐦𝐞𝐧𝐭𝐬? 🤦🏼‍♀️⁣
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❤️𝐅𝐨𝐥𝐥𝐨𝐰 🎾👱🏽‍♀️𝐄𝐫𝐢𝐤𝐚 𝐊. 𝐕𝐢𝐥𝐥𝐚𝐥𝐨𝐛𝐨𝐬-𝐌𝐨𝐫𝐬𝐢𝐧𝐤 𝐑𝐃, 𝐌𝐒, 𝐌𝐁𝐀⁣
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At some tournaments, the only foods available are high-fat foods like pizza 🍕, burgers 🍔, fries 🍟, hot dogs 🌭, etc.⁣
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❌These foods are less than ideal as far as nutrition for performance 🎾goes. ⁣
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❌These foods will not help you play better, they will make you feel worse 😞⁣
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❌They will make you feel sluggish 😩and this is the opposite of what you are looking for to feel and perform at your best.⁣
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❓Why? Because these foods take a long time to digest and may cause a stomachache🤢🥴😷. ⁣
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✅Focus on simple carbs 🥖🍞🍠🥔 🍝🍚that are low in fat and low in fiber. ⁣
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✅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 set💪🏼.⁣
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✅Focus on lean protein like turkey, tuna, chicken 🍗, soy patties, low fat cheese 🧀. Protein will help you recover faster, not get sore and keep your bones strong. ⁣
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✅The protein and carbs will have a little fat and that is more than enough and will not slow you down. ⁣
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✅Remember: Low-fat (3g or less per serving), low fiber (3g or less per serving) because then the nutrients will get absorbed quicker 💨 by the body. ⁣
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✅Example of a meal for a tournament: nitrate-free turkey sandwich 🥪 with low-fat mozzarella🧀, light mayonnaise, mustard, on white bread🍞, with a fruit 🍎on the side for extra carbs. ⁣
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Reference: ⁣
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 performance⁣
Journal of the Academy of Nutrition and Dietetics 116 (3), 501-528, 2016⁣
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#网球 ̂nis #теннис #테니스 #营养 #спортивное питание ⁣

12/10/2020

🤩TRICKS TO EATING 🍽 FUN 🥳 FOODS!⁣
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❗️Processed foods like candy 🍬 🍭, soda 🥤, cookies 🍪, chips, sugary cereals 🥣 should be a small part of your daily diet, meaning 1️⃣or 2️⃣ servings Max per day⁣
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✅ Make sure to pick your ultimate favorite treat because when it’s our favorite, it tends to be given more respect ✊ and you cherish it more⁣
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✅ Eat it slowly and savor every bite of your treat. Don’t just swallow it and you didn’t even taste it, then you didn’t enjoy it 🤷🏽‍♀️⁣
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✅ Since it is so hard to stop 🛑 at just one, research shows it really helps to buy individual servings of treats so there is portion control that is already done ✅ for you. ⁣
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Big hug 🤗,⁣
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#⁣tenniskids

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