“Both the world’s best players and regular consumers have fallen prey to the low-carb diet fads,” Page Love says, “especially with the popularity of the gluten-free diet Novak Djokovic follows.”
Gluten-free means avoidance of wheat protein sources, thus the elimination of most pastas, cereals, breads and wheat-based snack foods. “Many pros have chosen this route for improving energy and aiding in fat loss. Even at this level, I have to remind them about the importance of carbohydrates to maximize muscle energy they burn on the court.”
Love says it’s fine to cut back on unnecessary simple sugars and refined carbohydrates such as candy, soda and bakery items, but most competitive players cannot afford to cut out important dietary complex carbs such as legumes, potatoes, corn and whole grains. In fact, every meal should contain a choice from this category in order to meet your nutritional needs.
“Carbs also help you burn fat. Excess body fat is only burned in the flame of adequate carbs. So, don’t cut these out," Love says. "As you build up carbohydrates in your diet, you will recharge your metabolism and train your muscles to store more energy to burn on the court.
"Ideally, 50 to 60 percent of daily calories should come from healthy fibrous carbs such as whole grains, vegetables, fruits and beans. Eating small amounts of these foods at each meal increases your fat-burning capacity."
Page Love, MS, RD, CSSD, LD, is a sports nutrition expert and former NCAA tennis player at Baylor University.