Women's Tennis Nutrition Review

Micronutrients

100

Name a risk factor for an athlete having low iron

Female athlete (menstruation), low intake of iron-rich foods, heel-strike sport, low energy intake

200

Name two micronutrients responsible for bone health

Calcium, vitamin D, phosphorus, magnesium

300

Name three benefits of consuming fiber

Improves digestion, satiety, feeds good gut bacteria, increases regularity of bowel movements, treats diarrhea, lowers risk of heart disease, diabetes, and colon cancer

Recovery

100

We tell athletes to consume protein before bed because this amino acid aids in sleep. Which amino acid is this?

Tryptophan

200

Which two macronutrients are most important for recovery?

Protein and carbohydrates

300

Name two out of six nutrition/lifestyle strategies for recovery (The 6 Rs)

Replenish with carbohydrates, repair with protein, rehydrate with fluids/electrolytes, reinforce with antioxidants, reduce inflammation with anti-inflammatory foods, rest with proper sleep

Nutrient Timing

100

Which macronutrient is preferable before and during training due to its digestibility and ability to provide energy?

Carbohydrates

200

Give an example of snacks you can consume during an hour of training or playing to provide you with the appropriate amount of carbohydrates.

Answers may vary - must equal roughly 30-60 g carbs

300

Choose the option that is better suited for a pre-match meal. Provide reasoning.

Hamburger or grilled chicken sandwich

Mixed greens salad with dressing or fruit salad

White pasta or quinoa

Gatorade or skim milk

Supplements and Hydration

100

Which supplement has the following benefits: increased energy production during explosive movements, increased muscle mass, potential benefits for brain and bones

Creatine

200

How much fluid do you need on a rest day?

Baseline needs (body weight in lbs/2 = fluid needs in oz)

300

Name two functions of electrolytes.

Replaces minerals lost in sweat and draws water into cells to hydrate them