nutrition Archives - Page 3 of 4 - Tennis Island

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 […]

Peanut shake

12:04 pm
|

Peanut shake

 

 

Ingredients:

Milk 400ml

Oatmeal 40g

Peanut butter 20g

 

 

 

 

 

Recipe:

Put all ingredients into blender and mix.

 

 

 

Nutrition facts:

Calories 439

Carbohydrate 51g

Protein 25g

Fat 8g

 

 

When to use it:

Use it as a breakfast or small meal. This food is great because it is portable so you can take it with you anywhere.

 

 

 

 

 

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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.

 

 

 

 

 

 

 

 

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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 […]

Healthy sandwich

10:48 am
|

Healthy sandwich

 

 

Ingredients:

Graham rolls 140g

Cottage cheese 100g

Olives 50g

 

 

Recipe:

Put cottage cheese on rolls. Add olives on top. Taste it

 

 

 

 

 

Nutrition facts:

Calories 521

Carbohydrate 87g

Protein 31g

Fat 7g

 

When to use it:

Use it as a breakfast or between the meals. Sandwich is a great choice to take with you while travelling to maintain healthy eating habits.

 

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Mozzarella salad

10:32 am
|

Mozzarella salad

 

 

Ingredients:

Mozzarella 50g

Cucumber 100g

Tomato 100g

Red beans 100g

Corn 100g

Onion 30g

 

 

Recipe:

Cut all ingredients into pieces and mix together. Eat healthy

 

 

 

 

 

Nutrition facts:

Calories 354

Carbohydrate 60g

Protein 16g

Fat 7g

 

 

When to use it:

Use it as a snack between major meals. It contains appropriate amounts of all macronutrients needed for your body.

 

 

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Veggie salad with peanuts

4:55 am
|

Veggie salad with peanuts

 

 

Ingredients:

Red beans 100g

Green peas 100g

Tomatoes 100g

Pickles 100g

Peanuts 30g

 

Recipe:

Cut tomatoes and pickles into pieces. Put all the ingredients into the bowl.

 

 

 

Nutrition facts:

Calories 359

Carbohydrate 45g

Protein 20g

Fat 15g

 

When to use it:

Salad is a great meal to eat between lunch and dinner. You can also eat it as a dinner because of low fat […]

Milky breakfast

10:37 am
|

Milky breakfast

 

 

 

Ingredients:

Oatmeal 50g

Milk 400ml

Banana 100g

Pear 100g

 

 

Recipe:

Mix oatmeal with milk. Leave it for 10-20 minutes. Add fruits and enjoy!

 

 

 

Nutrition facts:

Calories 497

Carbohydrate 93g

Protein 24g

Fat 9g

 

When to use it:

Use it as a breakfast. This meal will give you energy for intense workout or really tough competitive match […]

Veggie snack with a garlic dip

12:26 am
|

Veggie snack with a garlic dip

 

 

 

Ingredients:

Carrot 150g

Broccoli 200g

Kohlrabi 275g

Plain yogurt 250g

Garlic

 

 

Recipe:

Cut all the veggies into pieces. Mix yogurt with garlic. Enjoy your snacks!

 

 

 

Nutrition facts:

Calories 333

Carbohydrate 60g

Protein 25g

Fat 5g

 

When to use it:

Use it as a snack. This food is especially a good choice while watching […]

Tuna with brown rice and veggies

12:46 am
|

Tuna with brown rice and veggies

 

 

 

Ingredients:

Brown rice 100g

Tuna 100g

Tomatoes 100g

Pickles 100g

 

 

Recipe:

Boil the rice. Cut tomatooes and pickles into pieces. Drain tuna. Mix all ingredients together.

 

 

 

Nutrition facts:

Calories 458

Carbohydrate 84g

Protein 30g

Fat 3g

 

When to use it:

Use it as a dinner or after match meal. Low fat content makes […]

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