General Recovery

Understanding Recovery

Recovery is the process of allowing the body to heal and adapt after physical exertion. For young tennis athletes, recovery is essential for several reasons:

• Muscle Repair: Intense training and matches can lead to muscle fatigue and micro-tears. Recovery helps repair these muscles.

• Injury Prevention: Adequate recovery reduces the risk of injuries, which can sideline young athletes for extended periods.

  
  

• Mental Refreshment: Recovery is not just physical. It also allows young players to recharge mentally, helping them stay focused and motivated.

  
  

Understanding the importance of recovery is the first step toward maximizing performance in anything physical.

Tips

Sleep is something that every athlete should prioritize, as it helps with a multitude of things. During sleep, an athlete’s body is actively working to repair and grow muscles. Sleep is also helpful for regulating hormones, boosting your immune system, and improving your overall mood. You should aim for 7-9 hours of sleep for the best results.

Practice dynamic stretching over static stretching. Dynamic is stretching with movements, while static is holding a position for a period of time. Static stretching and foam rolling may help decrease muscle soreness, but research hasn’t revealed a clear performance benefit. On the other hand, dynamic stretching, which allows athletes to perform a full range of motions as a warm-up, allows an increase in blood flow and activates a mind and body connection before activity.

Sports Nutrition

Hydration

Everyone should drink at least two quarts (64 oz.) of water each day, and athletes need even more than that. To keep yourself hydrated and avoid overheating, you should drink plenty of fluids before, during, and after sports or exercise. You might not feel thirsty, but that feeling of thirst only kicks in when you have lost about 2% of your body weight in water, which is enough to hurt your performance. But if you only drink until you're not thirsty, you will not get enough water, as you will only get about half the amount you truly need.

Fuel

A balanced diet is key to peak performance. You should get 60% to 70% of your daily calories from carbohydrates, as your body converts the sugars and starches within to usable energy for your body, which is used for short-duration activities.

Proteins should provide about 12% to 15% of your calories, as proteins give your body the ability to create new tissues and other functions. The amount of protein needed varies between individuals, such as Level of fitness, exercise type, intensity, duration, total daily calories, and carbohydrate intake.

Fats should provide no more than 20% to 30% of your daily calories. Your body needs small amounts of fat for critical functions, and it is an alternative energy source to glucose. Eating too much fat, however, is associated with many major health problems. How your body utilizes the fat stored within varies depending on the intensity and the duration of activity.

Before Competition

To perform at your best level, it is recommended that you eat a meal high in carbohydrates, eat 3-4 hours before, and drink liquids 2-3 hours before

• Eat solid foods 3 to 4 hours before an event. Drink liquids 2 to 3 hours before an event.

• Choose easily digestible foods, rather than fried or high-fat foods.

• Avoid sugary foods and drinks within one hour of the event.

• Drink enough fluids to ensure hydration.