TATAP Extension

Nutritional Strategies for Table Tennis

By: Matthew Weston BSC,MSC

Traditionally, sports nutrition has only been associated with sports such as long distance running where the link between successful performance and diet is well established; most people are familiar with the trend for marathon runners to eat large amount of Pasta on the night before the big race.

How ever, recent research has shown that even in sports like Table Tennis which consist of long periods of exercise involving shorter burst of high intensity activity, correct nutrition can contribute towards improved performance.

Peak performance can only be achieved if players have prepared themselves correctly prior to competition and an important part of his preparation is NUTRITION .

A PLAYER who has followed correct nutritional procedures during training and immediately prior to a match will have sufficient energy stores to rely upon during a match.However, if such procedures are not folowed then players may not maximize their potential owing to a insufficient availability of energy during the game .This will result in early fatigue, especially during the latter stages of a long match. Fatigue is not only physical but also mental as tiredness affects concentration, co-ordination and untimely decision making which will have a negative affect up-on performance.

It is important to follow correct nutritional guidelines both before and after Table Tennis matches as well as during periods of training as this also requires high levels of energy expenditure.

CARBOHYDRATES :

The main fuel used for energy production duirng the Table Tennis practice or a match is a carbohydrates which is stored predominantly in the muscles as a substance called GLYCOGEN. However the supplies of glycogen are limited, and can becomeseverely depleted after only one or two hours of moderate exercise. As this occurs, fatigue and loss of technique are the inevitable consequences.Hence the diet of a TABLE TENNIS PLAYER must contain plenty of carbohydrates to ensure that energy stores are sufficient for both training and matches. Thee are two kinds of carbohydrates Complex and Simple Carbohydrates .

COMPLEX CARBOHYDRATES consists of foods such as rice, pasta, cereals, bread and potatoes whereas the Simple carbohydrates are foods such as sweets, chocolate, cakes, and desserts. Research has shown that both types of carbohydrates are equally effective as each other in delaying fatigue during training and competition.

CARBOHYDRATES rich foods: Bread, breaakfast, cereals, pasta, fruit, fruit juice, potatoes, yogurt, ice cream, corn/maize/oats/, rice, soft driniks/soda, sports drinks confectionery, cakes, biscuits, desserts and baked beans.

FATS
Energy can obtain also be obtained in the form of fats. However, although a certain amount of fats are required within the diet, a high intake of fats, can be detrimental to table tennis performance. This is due to to the fact that the calories obtained from the fat are insufficient when it comes to providing energy moderate or high intensity exercise.

As a result energy from fats is not easily utilized and instead is converted to a fat stores at various sites on the body. An increase in body fat requires the body to move extra weight during practice and during games without increasing the bodies abilities to generate extra force. There are also health risks associated with a high intakes of fats.

FAT RICH FOODS : Oils, butter, margarine,meat, milk, fish and nuts

PROTEINS : Are essential part of the diet, for growth and rebuilding; however, protein on it’s own will not increase muscle size and strength. There is some evidence for an increased need for protein in some sports performers but most TABLE TENNIS PLAYERS will achieve this in their normal diets without the nedd for extra supplementation. This food source produces little amounts of energy and should therefore not form a large part of the table tennis diet.

PROTEIN RICH FOODS : Dairy products, meat and fish

NUTRITIONAL STRATEGIES PRIOR TO MATCHES : On the day of the match, a high carbohydrate meal three to four hours before the competition will ensure that sufficient energy will be a available to the muscles during the a match .Food such as cereals, pasta, fruit and yogurts are ideal, as are sports drinks and snacks bars. It is recommended that the carbohydrates contents should be between 250-400 grams if the meal is eaten up to four hours prior to competition. Food eaten one hour before the matches should compromise of between 50-100 grams of carbohydrates and for this purpose sports drinks and high energy snack bars are ideal. However, it is important than a seven day week high carbohydrates diet. Exmaples of what foods provide 50 grams of carbohydrates are : Bananas, one average size potatoe, 75 grams chocolate bar, 150ngrams of cooked rice, four slices of bread.

DURING A GAME : It is important during intervals in both matches and in training sessions to refuel the body. Sports drinks, snack bars and fruit are optimum foods to be taken in an intervals.

REFUELLING AFTER GAMES OR TRAINING SESSIONS

After a hard match refuelling of the muscle glycogen stores is an extremely important part of the recovery process, and the rate of carbohydrates refuelling is crucially dependent upon the diet consumed during the post match/training session period.

There is a period of a few hours after a match or training when the capacity for glycogen refuelling is at it’s peak. Therefore ingestion of carbohydrate within the first two hours after matches or training is essential for optimum recovery. A total of about 50-100 grams should be taken in as soon as possible and again sports/soft drinks, fruit ans snack bars provide a practical solution to the problem of achieving adequate carbohydrate intake without the player having to consume foods if they are not hungry ( which is often the case after an exhausting session ).

SUMMARY:

A high carbohydrate diet should be a normal part of the traiing diet during periods of intensive training and should constitute atleast 60% of the total proportion of the energy consumed in the diet. This will ensure sufficient energy stores within the body are maintained thus helping to maximize performance through reducing levels of fatigue experience and all the negative aspects associated with tiredness. There is also need for a normal amount of protein and a reduced fat intake in the ideal Table Tennis diet. Vitamins and minerals which are also essentials components of a healthy diet are available from foods such as : fruits and vegetables.