Nutrition Tips for Andy Murray
As confirmed nutrition geeks, as well as enjoying the match or game, we find ourselves considering how we would support an athlete like Andy Murray from a nutritional perspective.
Here’s what we would recommend:
Walking onto centre court with the weight of the whole country resting on your shoulders takes some serious mental preparation! For Andy Murray, nutritional support for concentration and mental focus would be key:
• Magnesium – Perhaps the most important nutrient of all for athletes is magnesium. It has vital roles to play in muscle function and energy production, and also helps to balance out the stress response. It’s also one that’s often missing from Western diets. Magnesium is a calming nutrient and can help when you need to perform under pressure. Large doses of magnesium can cause gastrointestinal upset which is the last thing you need during one of the biggest matches of your life, so it’s best supplemented in the GI friendly form of magnesium bisglycinate which is well tolerated and easily absorbed.
• Vitamin C – Humans can neither manufacture nor store vitamin C so it needs to be supplied by the diet on a daily basis. Vitamin C is used up rapidly during stressful periods so it’s important to add in a bit extra at these times. Without adequate vitamin C, the body will struggle to deal with stress effectively and will be more vulnerable to illness and infection.
• Omega 3s (EPA & DHA) – The brain is made up of 60% fat and much of these are omega 3 fats, which must be supplied by the diet on a regular basis. These brain-boosting fats are crucial for mental focus and concentration, and so are essential for match preparation. Omega 3s have also been linked to a variety of possible athletic performance benefits such as increased muscle growth, improved strength and physical performance, reduced exercise-induced muscle damage and delayed onset muscle soreness, fewer negative immune effects of intensive training, strengthened bones and improved heart and lung functioning. The best way to ensure optimal intake is with a daily supplement of omega 3-rich fish oil.
• Coenzyme Q10 – The brain is the most energy hungry organ in the body. CoQ10 is an essential vitamin-like nutrient that is crucial for energy production in the mitochondria. Our bodies make CoQ10 but often not in quantities high enough to support intense energy demands. Supplementation may be helpful at these times to provide an additional boost.
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