As his tennis contemporaries reach for their rackets, Rafael Nadal tells us what he'd expect to see on the menu of a Wimbledon champ, while Kim Porter from The Nutrition Coach rates his plates
Chocolate spread on toast is fine as an occasional treat but its primary ingredient is sugar which can play havoc with energy levels, leaving Nadal susceptible to a mid morning sugar crash on the courts. I'd recommend Nadal swaps the spread for some energy boosting protein such as poached eggs or unsweetened peanut butter on wholemeal toast.
A lunch of noodles and grilled salmon provides an energy enhancing mix of protein and carbohydrate, although Nadal would be wise to swap the noodles for brown rice which is higher in nutrients and fibre. A large portion of anti-oxidant packed vegetables or salad would turn his lunch into a winner. Nadal's evening meal of prawns provides good levels of protein, which is vital for muscle growth and for maintaining Nadal’s powerful serve. Some more vegetables or a side salad would be of benefit.
Nadal’s fluid intake is high which will give him an advantage on court as even being slightly dehydrated can reduce concentration. He does however seem to be keen on fizzy drinks - whilst sports drinks will help restore Nadal’s energy levels after intense training and matches, he should steer clear of too many sugar laden drinks and stick to water instead.
Put a swing in your serve with these healthy recipes on 4Food
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