diet Archives - Page 2 of 3 - Tennis Island

Tennis burger

12:17 am
|

Tennis burger

 

 

 

Ingredients:

Graham rolls 120g

Olive oil 5g

Turkey minced meat 100g

Lettuce 50g

Tomato 100g

Cucumber 100g

Pepper 100g

Onion 30g

 

 

 
Recipe:
Fry turkey minced meat. Cut tomato, pepper, and cucumber into slices. Put all the ingredients into graham rolls
 

 

 

Nutrition facts:

Calories 546

Carbohydrate 90g

Protein 29g

Fat 9g

 

 

When to use it:

Use it as a lunch or dinner […]

Cocoa pudding

12:23 am
|

Cocoa pudding

 

 

Ingredients:

Rice 50g

Cottage cheese 100g

Cocoa 20g

 

 

Recipe:

Boil rice. Put all ingredients into blender. Mix them all. Enjoy

 

 

 

 

 

Nutrition facts:

Calories 369

Carbohydrate 58g

Protein 22g

Fat 6g

 

 

When to use it:

Use it as a light breakfast or after the practice/match. Rice and cocoa will quickly replenish glycogen stores while proteins will take care of your muscles […]

Green pasta

12:06 am
|

Green pasta

 

 

 

Ingredients:

Pasta 80g

Mozzarella cheese 50g

Peanuts 20g

Spinach 100g

 

 

 

 

Recipe:

Boil pasta. Put peanuts and spinach on frying pan. When ready put spinach, peanuts and cheese on pasta.

 

 

 

Nutrition facts:

Calories 535

Carbohydrate 82g

Protein 25g

Fat 18g

 

 

When to use it:

This meal delivers energy for many hours. Use it as a lunch or dinner.

 

 

&nbsp […]

Mozzarella sandwich

12:43 am
|

Mozzarella sandwich

 

 

 

Ingredients:

Graham rolls 120g

Mozzarella cheese 60g

Tomato 100g

Lettuce 50g

 

 

 

 

Recipe:

Put lettuce, tomato and mozzarella cheese on rolls. You can put sandwiches into oven for a minute.

 

 

 

Nutrition facts:

Calories 494

Carbohydrate 92g

Protein 19g

Fat 8g

 

 

When to use it:

Low fat sandwich will give you energy without gaining weight. Right amount of proteins will protect your […]

Hard practice meal

12:07 am
|

Hard practice meal

 

 

 

Ingredients:

Potatoes 200g

Chicken 100g

Butter 5g

Mushrooms 100g

Spinach 200g

Olive oil 5g

 

 

 

Recipe:

Fry chicken, spinach and mushrooms. Boil potatoes. Put boiled potatoes and butter into blender and mix it. Enjoy!

 

 

 

Nutrition facts:

Calories 538

Carbohydrate 83g

Protein 43g

Fat 15g

 

 

When to use it:

Use it as a post practice/match meal. High amount of carbs and […]

Egg sandwich

12:49 am
|

Egg sandwich

 

 

Ingredients:

Graham roll 100g

Butter 5g

Eggs 100g

Plain yogurt 100g

Mustard 10g

 

 

Recipe:

Boil eggs (10 minutes). Mix eggs with mustard and yogurt. Put mix on sandwiches and enjoy

 

 

 

 

 

Nutrition facts:

Calories 506

Carbohydrate 65g

Protein 24g

Fat 18g

 

 

When to use it:

Use it as breakfast. This meal contains everything your body needs to perform at optimal level.

&nbsp […]

Spinach tortilla

5:07 am
|

Spinach tortilla

 

 

Ingredients:

Tortilla 120g

Mozzarella 50g

Spinach 200g

Rice 50g

 

 

 

Recipe:

Boil rice. Put spinach on frying pan. Cut mozzarella into slices. Put spinach, rice, and mozzarella on tortillas and put them into oven for few minutes. Enjoy your healthy mexican food

 

 

 

Nutrition facts:

Calories 567

Carbohydrate 97g

Protein 23g

Fat 14g

 

 

When to use it:

Use it as a lunch or dinner […]

Mustard salad

12:12 am
|

Mustard salad

 

 

 

Ingredients:

Corn 100g

Mozzarella cheese 60g

Courgette 100g

Mustard 15g

Yellow pepper 100g

 

 

 

 

Recipe:

Cut all ingredients into pieces and mix together.

 

 

 

Nutrition facts:

Calories 342

Carbohydrate 56g

Protein 18g

Fat 10g

 

 

When to use it:

Great small meal to eat before the practice. Moderate amount of calories will guarantee enough energy for the session and will not put too […]

Top 3 athlete-friendly snacks

10:44 am
|
tennis instruction

 

 

Top 3 athlete-friendly snacks

 

 
Tennis is no longer just a physical activity. To succeed at the top level you have to be prepared in all areas. Technique, strategy, mental skills, fitness preperation, nutrition, and recovery are aspects that have to be considered in planning your weekly schedules.
Working with many junior players I am constantly surprised (negatively) how poor decisions they make according to eating. It is important to understand that many times it is not their fault because it is result of lack of education or […]

Lunch mix

12:06 am
|

Lunch mix

 

 

 

Ingredients:

Rice 100g

Eggs 100g

Red beans 100g

Olive oil 5g

Peanuts 20g

 

 

 

Recipe:

Boil rice. Mix rice, peanuts, eggs and red beans together. Fry all for few minutes.

 

 

 

Nutrition facts:

Calories 709

Carbohydrate 99g

Protein 29g

Fat 25g

 

 

When to use it:

Lunch or dinner option for hard workers. This meal contains all macronutrients in right amounts for players who […]

Tuna sandwich

6:02 am
|

Tuna sandwich

 

 

 

Ingredients:

Graham rolls 120g

Tuna 120g

 

 

 

Recipe:

Prepare sandwiches with tuna

 

 

 

Nutrition facts:

Calories 548

Carbohydrate 72g

Protein 42g

Fat 12g

 

 

When to use it:

Use it as a breakfast or sandwich between the major meals. Sandwiches are perfect while traveling so players should use this recipe to stay healthy during trips.

 

 

 

 

 

 

 

 

&nbsp […]

Millet with fruits

12:02 am
|

Millet with fruits

 

 

Ingredients:

Millet 100g

Strawberries 100g

Mango 100g

Kiwi 100g

 

 

Recipe:

Boil millet. Cut all fruits into pieces. Mix millet with fruits. Enjoy

 

 

 

 

 

Nutrition facts:

Calories 466

Carbohydrate 101g

Protein 14g

Fat 4g

 

 

When to use it:

Use it as a post-practice meal. Lots of carbohydrates will help you recover faster and give you energy for the rest of the […]

Facebook

Get the Facebook Likebox Slider Pro for WordPress

Free EBOOK + Coupon 20$ OFF

Join our mailing list to receive instructional ebook, 20$ off coupon for online coaching and variety of teaching materials

You have successfully subscribed!