Summary

A well-balanced diet comprising six essential nutrients—water, vitamins, minerals, proteins, fats, and carbohydrates—is crucial for health and performance. Each nutrient has a vital role:

1. Water: Essential for nutrient transport, tissue utilization, maintaining body temperature, and hydration. Recommended intake is 8 to 10 cups daily.

2. Carbohydrates: Main energy source for muscles and brain. Should form about 60% of daily calories. Includes simple (sugars) and complex (starches) carbohydrates, with emphasis on complex carbs for sustained energy.

3. Fats: Important energy source during long activities, not for quick energy. Should be 20-30% of daily calories. Includes saturated (animal fats) and unsaturated (vegetable fats) fats, with a preference for unsaturated fats.

4. Proteins: Crucial for muscle repair, hormone production, and enzyme function. Should be 10-15% of daily calories. Best sourced from high-quality natural foods like meat, dairy, and nuts.

5. Electrolytes/Minerals:

• Sodium: Essential for muscle contractions and fluid balance. High athletes’ needs due to sweat loss.

• Calcium: Important for bone health and muscle function. Found in dairy products, supplementation may be needed.

• Iron: Carries oxygen in the blood. Essential for energy production. Found in red meats, spinach, and fortified cereals.

• Potassium: Maintains muscle function and fluid balance. Found in fruits, vegetables, and dairy.

For performance, especially in athletes, focus on adequate and appropriate intake of fluids, electrolytes, carbohydrates, and proteins to enhance energy, delay fatigue, and reduce injury risk. Optimal dietary practices include a varied intake of nutrient-dense foods and managing hydration effectively.

FULL ARTICLE: Tennis Nutrition: Eating Right