If you want to become an exceptional table tennis player, more than mastery of the skills and investing in the right equipment, there is another thing that will prove to be crucial – your health! A healthy body and mind will be essential to unleash the best version of yourself. You need to be mindful of the proper nutrition for table tennis players if you want to be better in the sport.
What Sort of Foods Should you be Eating?
Table of Contents
- 1 What Sort of Foods Should you be Eating?
- 2 What Sort of Foods Should you Avoid?
- 3 How Many Calories Does Ping Pong Burn?
- 4 Improve Performance through an Innovative App
- 5 Wrap Up
You probably stumbled upon this article because you are interested to find out which food type is considered to be the most important for athletes to eat to improve performance, especially for table tennis players. You came to the right place!
Eat Foods that Will Provide More Energy
Without a doubt, energy is what you will need to make you perform at your best. Since ping pong is a fast-paced sport, you must be able to keep up with the energy of your opponent. Otherwise, you will be at the losing end. In the middle of a game, if you feel like your energy has instantly dropped, there is one thing that can be blamed – your food.
To have more energy the next time you are playing, it is important that you load up on foods that are high in carbohydrates. In fact, your meal should be up to 60% carbs. This will be stored in the body in the form of glycogen, and in turn, it is going to supply the energy that you need to be able to keep going.
Some of the best sources of carbohydrates that will turn you into an energy monster in your next game include wholegrain cereals, brown rice, almonds, whole wheat pasta, fresh fruits, lentil soup, plain yogurt, and potatoes.
Increase Consumption of Foods that Build Lean Muscles
Lean muscles can be developed not only through exercise but also through the right diet. With the lean muscles, you will not easily feel tired when using a top-rated table tennis paddle. Regardless of its weight, you can manage to swing it with ease and you can move your body almost effortlessly because you have developed lean muscles.
Your diet should consist of foods that are high in protein, which will be great for building lean muscles, especially when complemented with the right exercise. This will help you to have more stamina and will make sure that you won’t easily complain of fatigue.
If the intention is to build lean muscles, some of the best foods that should be a part of your diet include chicken breast, eggs, salmon, beets, beef from grass-fed cattle, quinoa, cottage cheese, organic milk, spinach, soybeans, tuna, shrimp, edamame, and Greek yogurt.
Improve Concentration through Intelligent Eating
Your diet will also have a huge impact on the functions of the brain. Your brain can easily get tired and you might find it hard to focus. This makes it important to have a diet that is filled with natural brain boosters. You need to eat a lot of foods that can make you concentrate better or those that will improve your memory.
To improve your athletic focus and for your mind to be ahead of the game, some of the best foods to eat include salmon, dark chocolate, oatmeal, avocado, leafy greens, eggs, hemp seeds, and walnuts, among others.
Avoid Digestive Problems with the Right Foods
The least that you would want is to have a digestive problem just in time for a tournament that you have been waiting for. When you have digestive issues, your body may feel heavier than its actual weight. You can also end up being weak, and worst, you will lack concentration.
To avoid this problem, you have to load up on foods that will be effective in the prevention of digestive problems. It is recommended that you drink half a cup of warm water before a meal to activate agni, a compound that will help improve your digestion. Fruits and vegetables rich in fiber should also be a staple in every meal.
Hydration is Key
Finally, it is not only about the foods that you eat. It is also about the liquid that your body takes. The right hydrants will be an important component of the nutrition for table tennis players. You need to stay hydrated to avoid exhaustion, especially during a hot day. You should drink six to eight glass of water. Caffeine should be avoided as it can make you dehydrated. Drinking water is important to replenish the liquids that are lost through sweating.
What Sort of Foods Should you Avoid?
Nutrition advice to athletes will not be complete without going through the foods that you need to avoid. Generally speaking, you need to avoid foods that can be classified as junk. This will include potato chips, French fries, rice cakes, white bread, sugary cereals, and microwave popcorn, among others. Foods that are high in sodium and empty carbohydrates should also be avoided.
If you want to become an excellent table tennis player, it is now time to let go of your fast food routine. They can be convenient and tasty, but they are unhealthy! They are loaded with hydrogenated fats and carbs that your body does not need.
At the end of the day, however, it is not only about what to avoid. But it is also all about how much you eat. You have to eat in moderation. Anything eaten in excess, even the foods mentioned in the previous section, can still be bad for your game.
How Many Calories Does Ping Pong Burn?
It should also be noted that ping pong is a good physical exercise. The more you play, the more calories will be burned. This is going to help improve your physical health. Because you are moving a lot, it is also great for weight management. Flexibility, as well as hand and eye coordination, can also be improved.
With regards to the calories burned when playing, there are several factors that will have an impact. For instance, this can depend on the body weight, the pace of the game, and the duration at which you are playing. There are online calculators that are available, making it easier to compute the calories that you can burn through this sport.
For most people, playing table tennis per hour will burn anywhere from 250 to 500 calories, making it a good form of exercise.
Improve Performance through an Innovative App
There is no denying that we are living in the modern times. Therefore, there are certain apps that can provide a revolutionary way to enhance your skills through improving your nutrition. One of the best examples of the latter is an app that is known as Eat to Perform. When you read Eat to Perform reviews, you will see that a lot of people are satisfied with the way it works, providing you with the confidence that it will indeed be a great way to up your game!
There are many apps that will provide you with a single dashboard that can be accessed through your mobile phone. It allows you to monitor your daily nutrition. All that you have to do is to log your food consumption and it will automatically calculate your intake, such as proteins, fats, carbs, and sodium. It is like having access to a personal nutritionist.
Whether you are a newbie or an expert table tennis player, your nutrition is crucial. From your diet to your exercise routine, you need to have a well-disciplined lifestyle, which will make it possible to unlock your full potential in the game. While no one is born a ping pong superstar, you can be one if you start getting serious about fixing yourself!