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international journal of table tennis sciences no 6 2010 nutrition for table tennis by dr chandra madhosingh university of british columbia and table tennis canada email chandram interchange ubc ca ...

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                 International Journal of Table Tennis Sciences, No.6(2010) 
                                                                        Nutrition for Table Tennis 
                                                                      By Dr. Chandra MADHOSINGH 
                                                          University of British Columbia and Table Tennis Canada 
                                                                     Email: chandram@interchange.ubc.ca
                                                                                             
                Abstract: Nutrition for Table Tennis Competitors 
                Health Canada has produced a Food Health Guide for eating well and our BC Provincial Table Tennis 
                Association has used it as a motivator, including parts of it to promote better performance among our 
                athletes. In this paper I shall attempt to entangle the four main Food Groups in order to create well 
                balanced meals to suit the average Table Tennis competitor. During Table Tennis competitions it is also 
                important to manage and monitor the athletes' dehydration levels, prevent hyponatremia and promote 
                recovery. 
                 
                Key Words: carbohydrates, dehydration, fats, hyponatremia, oxalates. 
                                                                                             
                                                                                                      vegetables, fruits, milk products and meat 
                     Nutrition for Table Tennis Competitors                                      2.   Energy  intake  –  energy  requirements  vary 
                                                                                                      according  to  age,  gender,  body  composition 
                 Motivation                                                                           and  type  of  activity  related  to  intensity  and 
                                                                                                      volume. 
                    Good health, growth and maturation depend mainly                             3.   Carbohydrate consumption – this is the main 
                 in a proper diet. It can have a significant effect in the                            energy  source  for  Table  Tennis  athletes. 
                 ability of Table Tennis athletes to train and perform well                           Carbohydrates  stored  in  muscles  can  be 
                 during  competition.  Maintaining  proper  dietary  habits                           depleted  after  an  hour,  depending  on  the 
                 plays  an  important  role  in  establishing  a  healthy  life                       intensity of the matches. 
                 style and will drive the Table Tennis athletes to better                        4.   Fluids  -  the  need  for  water  increases  since 
                 performance and also enhancing recovery. Our athletes                                players perspire and ventilate. Dehydration can 
                 usually  have  several  matches  in  one  day  and  a                                lead to a decrease in performance. 
                 competition  may  last  for  2-7  days.  During  some                           5.   Protein – some protein is necessary to provide 
                 multi-sport events, Table Tennis players can be active                               for adequate maintenance of muscle mass and 
                 for 10 or more days.                                                                 for repairing tissue. 
                    Specific  problems  like  combining  foods  based  on                    
                 their  glycemic  index,  commercial  products,  eating                     Canada’s Food Guide 
                 disorders,  special  diets,  weight  management  and                        
                 vegetarianism are well beyond the scope of this paper.                        This  guide  (Table  1)  reflects  a  dietary  model  that 
                 Parents and coaches should consult a sport nutritionist                    supplies  recommended  levels  of  essential  nutrients, 
                 when necessary. Here you will find simple and practical                    which help to reduce the risk of chronic disease. The 
                 recommendations about diet and hydration for training                      key messages are: 
                 and competition.                                                            
                                                                                                 1.   Enjoy a variety of foods 
                                                                                                 2.   Emphasize cereals,  grain  products,  fruits  and 
                 General Recommendations                                                              vegetables. 
                                                                                                 3.   Choose low-fat dairy products, lean meat and 
                    In order to supply adequate nutrients and energy for                              food prepared with little or no fat 
                 optimum performance,  an  athlete’s  diet  must  be  well                       4.   Perform  regular  physical  activity  to  achieve 
                 balanced.  This  will  also  provide  for  the  repair  and                          and maintain a healthy body weight. 
                 maintenance of tissues and for growth. Attention should                         5.   Limit the intake of salt, alcohol and caffeine. 
                 be focused on the five following areas:                                          
                                                                                                  
                      1.    Eat  a  variety  of  foods  –  combine  grains, 
68                                                                                    69
              Chandra MADHOSINGH
              Table 1                                                    Bottled water 
                                                                         Fruit juice – fresh, canned, cartons 
                                                                         Skim milk, Ovaltine 
                                                                          
                                                                         Best choices for lunch or dinner meals: 
                                                                          
                                                                         Fruit  and  vegetables,  fruit  and  vegetable  juices  – 
                                                                         fresh, canned, cartons 
                                                                         Soups – broth-based 
                                                                         Meat,  Fish,  Poultry  –  broiled,  roasted,  baked, 
                                                                         barbecued, poached (reasonable portions; trimmed fat; 
                                                                         skin from chicken removed) 
                                                                         Cold  cuts  –  turkey,  chicken,  lean  beef,  lean  ham 
                                                                         (reasonable portions) 
                                                                         Meat alternatives  –  beans,  peas,  and  lentil  dishes  if 
                                                                         these are familiar foods; gas produced when these foods 
                                                                         are not part of the usual diet can cause discomfort. 
                                                                         Vegetables – steamed, boiled, baked 
                                                                         Potatoes    –   baked,    boiled,  mashed    (without 
                                                                         butter/margarine) 
                                                                         Rice – steamed, plain 
                                                                         Noodles – plain 
                                                                         Pasta – plain or tomato or vegetable sauce 
                                                                         Bread – rolls, crackers, all breads 
                                                                         Salads  –  bean,  peeled  fresh  vegetables,  fruit  salad, 
                                                                         low-fat cottage cheese; (small amount of dressing) 
                                                                         Desserts – fruit, yogurt (low fat), custards, puddings 
                                                                         Cheese – in moderation 
                                                                          
                                                                         Foods to Avoid
              Dietary Intake for Pre-Competition
                                                                         - Fatty foods, because they are slow to digest 
                On competition day, the main objective is to ensure      - Protein-rich food, because they are slow to digest and 
              that  the  Table  Tennis player is well hydrated and has   are not needed as fuel during exercise 
              sufficient energy to meet the challenges of the matches    - Alcoholic beverages such as wine, and beer, because 
              for the day. Coaches and athletes should focus on:         they can have a dehydrating effect. 
                                                                         - Spicy foods may be difficult to digest prior to exertion. 
                  1.  The quality and volume of familiar food to be      (When traveling in other countries, athletes can bring a 
                      available                                          few favourite spices if they are already used to them.) 
                  2.  Food should be over 60% carbohydrate               Prior  to  exercise,  fibre-rich  foods  like  whole-grain 
                  3.  Fat content should be 20% or less                  bread,  cookies,  and  whole-wheat  cereals,  dried  fruits 
                  4.  Sufficient fluid is available                      (prunes, etc.) stimulate digestion and induce elimination. 
                  5.  Snacks for between matches.                        These foods should be avoided, especially if the athlete 
                                                                         has diarrhea. 
              The Coaching Association of Canada has recommended         - Gas-producing foods like cabbage, broccoli, onions, 
              the following for pre-event meals:                         and carbonated drinks, make some athletes feel bloated. 
                                                                         Coffee,  tea,  cola,  and  chocolate  may  cause  diarrhea, 
              Best choices for breakfast meal:                           which can have a dehydrating effect.   
              Cereal – with low-fat milk 
              Yogurt – low-fat, plain or fruit                           Foods to avoid 
              Fruit 
              French toast and/or pancakes – with no added butter          (Breakfast)
              or margarine                                               -    Whole milk, cream 
              Egg dishes – not fried                                     -    Fried eggs 
              Ham or steak – if lean/not fried (small amounts)           -    Side bacon, sausage 
              Potato – not fried                                         -    French fries, hash browns 
              Rice – not fried                                           -    Fried rice 
              Noodles, Pasta                                             -    Cream or butter sauces 
              Toast – with limited amounts of butter/margarine           -    Doughnuts, Danish, pastries 
              Muffins – try jam or jelly, not butter                     -    Croissants 
              Beverages – Athletes should drink plenty of fluid! 
                                                                     70                                                                                                                                         71
                                                                                                                                              Nutrition for Table Tennis 
                    
                   -     Butter, margarine                                                            or  a  series  of  competitions  held  on  the  same  day. 
                                                                                                      Coaches should be aware of individual tolerance levels 
                   (Snacks, lunch, or dinner)                                                         for food. Experiment with these guidelines in practice, 
                                                                                                      in  order  to  establish  an  appropriate  protocol  for  each 
                   -     Cookies, crackers, chips, granola bars,                                      athlete. 
                   -     Cream soups                                                                   
                   -     Fried fish, meat, or poultry                                                       (1)  Allow        3-4      hours      for     a    large      meal 
                   -     Buttered, sautéed, creamed vegetables, or soufflés                                       (approximately  500-800  kcal  or  more)  to 
                   -     Fried potatoes                                                                           digest. 
                   -     Butter or cream sauces                                                             (2)  Allow        2-3    hours      for     a    smaller      meal 
                   -     Pâté, sausages, processed meats, liverwurst                                              (approximately 300-500 kcal) to digest. 
                   -     Potato and macaroni salad, creamy coleslaw                                         (3)  Allow  1-2  hours  for  a  small  snack  or 
                   -     Pies, ice cream, pastries                                                                blender/liquid meal to digest, or whatever the 
                                                                                                                  athlete’s own tolerance indicates. 
                   Digesting Period                                                                          
                                                                                                          If  the  athlete  will  be  competing  within  the  next  2 
                       The meal size and food choices will vary depending                             hours,  small  quantities  of  carbohydrates  are  the  best 
                   on  the  time  between  eating  and  performing.  Athletes                         choice: fruit, beverages, low-fat crackers, bread, yogurt, 
                   must  allow  sufficient  time  for  digestion.  High  kcal                         and/or well-cooked pasta. The athlete should also drink 
                   meals, especially those high in fat content, take longer                           plenty of water. (When the athlete is traveling, bottled 
                   to  digest  than  lighter  snacks.  The  guidelines  below                         water should be used.) 
                   Table 2         should be used when planning meal times                                Table 2 refers to a lunch menu suggested by the Sport 
                                   relative to a training session, a competition,                     Innovation (SPIN) Summit. 
                                     Serving  Calories              Carbohydrates (g)            Fibre (g)         Sugar (g)        Protein (g)          Fat (g) 
                   Spinach                                                                                                                                        
                   &  lettuce                                                                                                                                     
                   salad,                                                                                                                                         
                   sunflower          1 cup            137                      5                     1.5                1                  2                 12.5 
                   seed, 
                   balsamic 
                   dressing 
                   Grilled                                                                                                                                        
                   chicken                                                                                                                                        
                   breast              8 oz            380                      4                      0                 1                 45                   23 
                   with  skin 
                   in  hunter 
                   sauce 
                   Steamed             4 oz             55                      8                     2.5               2.6                 2                  2.5 
                   vegetables 
                   Roasted              4oz            110                     25                      2                 2                  2                   0 
                   potatoes 
                   Mango                                                                                                                                          
                   passion             157g            300                     32                      2                24                  4                   18 
                   mousse 
                    
                       This vitamin packed meal delivers a great balance of                           much fluid can be lost through the skin, sweat glands 
                   carbohydrates,  protein  and  fibre.  You  can  shave  20                          and lungs from breathing. If this fluid is not replaced at 
                   grams of fat and 180 Calories off this meal by removing                            regular intervals during training or competition, it can 
                   the skin from the chicken. Since the spinach contains                              lead  to  dehydration.  A  dehydrated  athlete  has  a 
                   oxalates, we are not able to absorb the iron from spinach.                         decreased volume of blood circulating throughout the 
                   Spinach is still a good source of folic acid, vitamin A,                           body.  Three  main  effects  are  noticeable  in  that  the 
                   vitamin K and vitamin C. The mango mousse has 30%                                  amount of blood pumped with each heartbeat decreases; 
                   of your daily requirement of Vitamins A and C.                                     exercising muscles do not receive sufficient oxygen and 
                                                                                                      resulting fatigue causes performance to suffer. 
                                                                                                          Approximately  60%  of  body  weight  is  water. 
                   Prevent Dehydration and Hyponatremia                                               Research has demonstrated that dehydration, even 2% 
                                                                                                      of    body  weight,  can  adversely  affect  athletic 
                       Fluid  replacement  is  probably  the  most  important                         performance. Therefore, drinking water is a necessity. 
                   nutritional concern for an athlete. Table Tennis matches                           However,  drinking  water  only  does  not  replace  the 
                   are sometimes held under hot and humid conditions and                              electrolytes  lost  in  perspiration  and  the  performance 
                    
70                                                                                              71
               Chandra MADHOSINGH
               boosting  carbohydrates.  Water  is  definitely  good,  but        foods    to   maintain    an   electrolytic   balance    for 
               should be taken in moderation. A large amount of fluid             physiological homeostasis and performance.   
               is unnecessary and in some athletes can result in bloated             The  consumption  of  fluid  replacement  containing 
               stomach,  puffy  fingers  and  ankles,  headaches  and             sodium helps to retain water in the body and increases 
               confusion. These are warning signs of a condition called           the  absorption  of  fluid  from  the  intestines  into  the 
               hyponatremia.                                                      muscles. Recent research has suggested that a 6-8% of a 
                  Hyponatremia       occurs     when     blood     sodium         glucose or sucrose sport drink with about 110 mg of 
               concentration  falls  to  an  abnormally  low  level,              sodium per an 8oz serving empties from the stomach as 
               precipitating a rapid and dangerous swelling of the brain          fast  as  plain  water.  An  ideal  fluid  replacement  is  one 
                                                                                                good  for  the  athlete,  does  not  cause 
               that  can  cause  seizures,  coma  and  death.  Fatal              that  tastes
               hyponatremia in athletes is rare, but is has claimed the           gastro-intestinal discomfort or distress, promotes rapid 
               lives  of  marathon  runners  and  military  recruits.             fluid  absorption  and  maintenance  of  body  fluid,  and 
               Hyponatremia  is  often  associated  with  prolonged               provides energy to the working muscles during intense 
               exercise, but it can also occur at rest when too much              training and competition. 
               fluid  is  ingested  too  quickly.  Athletes  should  reduce          The amount of fluid athletes can tolerate varies from 
               risks by ensuring that fluid intake does not exceed sweat          person to person, but usually ranges between 10-15ml 
               loss  and  ingesting  sodium  containing  beverages  and           per kg of body weight per hour. 
                                                                                         Table 4.0 
               Table 3                                                                 Beverage        CHO                    Electrolytes 
                                     Approx. amount of fluid absorbed                                  concentration 
                  Body weight                    per hour (ml)                         Gatorade                6%             Proper 
                                           From                   To                                                          concentration 
                       30                   300                  450                   Powerade                7%             Low  sodium, 
                                                                                                                              High 
                       40                   300                  600                                                          potassium 
                       50                   500                  750                   AllSport                8%             Low  sodium, 
                       60                   600                  900                                                          High 
                       70                   700                 1050                                                          potassium 
                       80                   800                 1200                   Met-Rx Ors              8%             High  sodium, 
                       90                   900                 1350                                                          Low potassium
                                                                                       PowerBar                7%             High  sodium, 
               Strategies to Promote Recovery                                          Perform                                Low potassium
                                                                                       Revenge                 4%             Low  sodium, 
                  In Table Tennis competitions where there are several                                                        High   
               matches on the same day, athletes and coaches choose                                                           potassium 
               wisely the type and quantity of food and snacks to be                   Soda pop                10-12%         Low  sodium, 
               consumed.  Generally,  it  is  recommended  to  consume                                                        High 
               snacks high in carbohydrates between matches, and to                                                           potassium 
               ensure that there are sufficient sport drinks available. A              Endurox                   15%          High  sodium, 
               substantial meal should be eaten after the last match of                                                       Low potassium
               the day.                                                                Orange                    11%          Low  sodium, 
                  Delaying carbohydrate intake after training or matches               juice                                  High 
               will reduce glycogen stores and interfere with the ability                                                     potassium 
               of the muscles to recover. Several research studies show                Rehydralyte              2.5%          Very       high 
               that consuming carbohydrates immediately after training                                                        sodium      and 
               or competition is beneficial for recovery. Carbohydrates                                                       potassium 
               drive muscles to absorb more glycogen in order to reload 
               the  athlete  faster.  This  in  turn  minimizes  fatigue             Table  4.1  suggests  a  reasonable  amount  of 
               associated  with  high  volume  training  or  gruelling                      carbohydrates to be consumed relative to body 
               tournament matches during a Table Tennis competition.                        weight: 
               Preferably  within  30  minutes  after  the  last  match  the 
               athlete  should  consume  some  carbohydrate  and  repeat 
               this for every two hours until the next meal. This allows 
               muscle energy stores to be replenished at a faster rate 
               than  waiting  until  mealtime.  Some  athletes  prefer  to 
               consume carbohydrates in a liquid form rather than solid, 
               since exercise can dull the appetite.   
                  The following chart (Table 4.0) is example of fluid 
               replacement drinks. 
                
                                                                             72                                                                                                                                                          73
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...International journal of table tennis sciences no nutrition for by dr chandra madhosingh university british columbia and canada email chandram interchange ubc ca abstract competitors health has produced a food guide eating well our bc provincial association used it as motivator including parts to promote better performance among athletes in this paper i shall attempt entangle the four main groups order create balanced meals suit average competitor during competitions is also important manage monitor dehydration levels prevent hyponatremia recovery key words carbohydrates fats oxalates vegetables fruits milk products meat energy intake requirements vary according age gender body composition motivation type activity related intensity volume good growth maturation depend mainly carbohydrate consumption proper diet can have significant effect source ability train perform stored muscles be competition maintaining dietary habits depleted after an hour depending on plays role establishing hea...

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