Ever wondered how the professionals prepare for game day, what they fuel their bodies with to keep up with the physical demands. Dane Propoggia, Australia’s no16 seed professional tennis player shares his day on a plate.
On game day, I will always wake up 3 hours prior to my match.
Breakfast will most likely be a few eggs with a slice of toast, a Nuzest shake with 2 scoops of Clean Lean Protein Rich Chocolate and a scoop of Good Green Stuff.
Throughout the day I’ll be sipping on water as well as an electrolyte mixture.
Prior to starting my match I’ll eat a banana and a muesli bar.
During my match I’ll drink water, an electrolyte drink and also snack on some dried fruits and a banana throughout.
Post match as I do my cool down and stretching I’ll mix up another shake consisting of 3 scoops of the Nuzest Clean Lean Protein Rich Chocolate and half a scoop of Good Green Stuff, a piece of fruit and also a bar (something containing high carbs).
After I’ve cooled down, stretched, showered and changed I will have a sit down meal containing a carb (rice/pasta), protein (chicken/tuna) and fat (nuts/avocado) source. This meal will be quite large seeing as I may have been playing tennis between 1.5-3.5 hours.
After I have eaten I’ll try and do a cold water recovery session, whether it’s at the beach, in a pool or in an ice bath. After I have finished all my recovery I will try and get a 30-60mins nap in if I feel I need to.
When dinner rolls around I mostly go for a medium carb high protein medium fat source type of meal. I generally like to eat carbs mostly pre and/or post match/training. After dinner if I’m feeling a little hungry I will have a few tablespoons of plain Greek yogurt mixed with half a scoop of chocolate Nuzest Clean Lean Protein and a handful of almonds.
I’ll typically try and get between 8-10 hours of sleep.
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