Tennis is one of the most popular sports in the world. Besides the pros, many people play the game for leisure and to improve their physical wellbeing. That said, it is an intense activity that can take a toll on your body and stress your muscles. Depending on the length of the game, you can burn as much as 500 calories in a single session. That explains why you need dietary supplements to ensure that you keep your muscles in shape and improve your endurance.
The following are the supplements needed if you want to play tennis without tiring quickly and hurting your muscles.
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Branched Chain Amino Acids (BCAA)
If you watch professionals playing, you will notice that they drink fluids repeatedly throughout the game. One of the main ingredients in the drinks is BCAA. These supplements are crucial for quicker recovery and lowering mental fatigue. They are also more effective in preventing dehydration than water and other sports drinks.
Branched-chain amino acids work by fueling muscles as you play tennis, ensuring that you push beyond normal limits. They also reduce the breakdown of glycogen, which is the primary source of energy for human muscles. This means that your body generates glucose through the playing session, and you do not get tired quickly.
You can consume BCAA supplements before, during and after playing tennis. For better results, it is advisable to use foods that are rich in BCAAs alongside the supplements. Such include nuts, almonds, soy, fish, red meat, and eggs.
Magnesium is one of the most abundant elements in the human body. It plays a crucial role in improving performance during demanding physical activities.
During exercise, your body needs as much as 20% more Magnesium than when you are resting. Moreover, this mineral helps in moving blood sugar into muscles and getting rid of lactate that builds up when playing. An excessive accumulation of lactate is known to cause muscle pain and tiredness.
Generally, Magnesium enhances endurance and reduces the soreness of muscles. Some studies also indicate that it lowers stress hormone levels and regulates the production of insulin.
It is worth noting that Magnesium supplements might have adverse side effects on people who take antibiotics, heart medications, and particular diuretics. In such cases, you can get the mineral from natural sources such as avocado, dark chocolate, cashews, and black beans, and so on.
Glucosamine is a natural component found on bone cartilages. Its primary function is to prevent bone friction that causes inflammation and pain. As a tennis player, the frequent movements on the court can increase vulnerability to joint pains.
The best way to curb joint pain is by taking glucosamine supplements. By mitigating the pain, you get the motivation to keep on enjoying the game. This supplement is particularly recommended for older players whose bodies generate lower levels of glucosamine than younger players.
Supplements are useful for improving performance and reducing the pain experienced when playing tennis. However, you cannot depend on them entirely if you want to emulate top athletes. It would be best if you took a balanced diet to get optimal results. More importantly, ensure that you take adequate amounts of water before, during and after the playing session. Water boosts your electrolytes and replaces the fluids lost through sweating during the game.
Lastly, make sure that you consult a nutritionist before you start taking the supplements. As seen above, some products have adverse side effects on people with heart complications or those who take particular medications. You do not want a situation where a product makes your existing condition worse than it already was.