Tennis Stars Change Jobs In Wimbledon 2016
DIET IN A DAY: JAMIE MURRAY
While his brother has spent the last few years rocketing to the top of the singles game, Jamie Murray has been quietly dominating his own. Summer 2019 saw the Scottish doubles champ win the Australian Open, the US Open and become the World #1 in April after the Miami Masters. He also received an OBE to top it all off.
What's behind maintaining this huge track record?
MH went behind closed (kitchen) doors in the days leading up to this Davis Cup quarter finals to discover the diet that keeps Jamie Murray fuelled and ready for battle on the court.
"Ideally, I would have scrambled eggs and beans plus a big bowl of mixed fruit and yoghurt. I always feel better mentally if I know I’ve had a good solid breakfast. I also always make sure to get 500ml of water down me within an hour of waking up to get everything working."
(Related: Get a six-pack with eggs at breakfast)
Cracking open a handful of eggs will — according toThe International Journal of Food Sciences and Nutrition— help you fill fuller for longer, especially when weighed-up against similarly calorific breakfast choices, due to the high levels of protein. Just a single egg can pack almost 7g of protein by itself. Throw four of those together and you've got a breakfast that will rivalyour post-gym shake.The water, similarly, is just as crucial. By slurping down 500ml of water, Murray's metabolism is shunted into overdrive – a German study found that subjects who swigged two full glasses of room temperature water experienced a 30% spike in their metabolic rate in just half an hour.
Research from the University of Bangor also found that downing a drink immediately after exercise maintains your immune function at its pre-exercise levels.
(Related: How much water should you drink while exercising?)
"Totally depends on my schedule. The more time I have before a match, the more I will take on board. Chicken and rice normally works well for me. I don’t really eat pasta anymore unless it’s my only option."
(Related: The healthy guide to chicken)
With the average chicken breast packing around 25g of protein, there are few better foods for your muscles. Likewise, they're a lean meat, so noticeably lower in fat compared to beef and pork. The rice? That's just as essential. Providing slow-release, sustainable energy, its moderate-GI content helps Murray ready himself for the match and will keep his blood levels regulated while he's pacing around the court. With the rice, go wholegrain for a boost in calcium, magnesium, fibre and potassium.
"Immediately after matches I try to get a shake down me straight away. I useOptimum Nutrition Oatsand Whey and I add glutamine and creatine. If you go into my bag you will always find a selection of energy bars, cereal bars and protein bars. In tennis, the schedule is so random – you never know when you are really going to play so it’s important to have snacks to keep your energy levels high for when you need to step on court and perform."
(Related: The beginner's guide to protein shakes)
Refuelling your body after training is particularly important; a protein shake is usually the best way to go as they are far easier to consume and able to feed your muscles faster. However, if you have the chance, always opt for food and a well-rounded meal to restore key nutrients. Nothing replaces the grub on your plate. The shake can always wait.
Not sure which to slurp?Head here.
"I’ve recently stopped eating red meat. I’ve eaten way too much in my life and I feel fresher and more energised when I eat lighter foods like fish. If there’s an option for sweet potato then that’s getting ordered. I eat a lot of sushi mainly because my partner is a total addict."
(Related: The healthy guide to sushi)
Going against the myths that over-indulging in red meat (which includes pork, lamb, veal and goat) fires-up your risk of the big C and shortens your life, red meat is perfectly safe to consume at the NHS-recommended amount of 500g a day.
He's onto something with the fish, though – 500g of cod can pack over 40g of protein, while topping up your levels of Omega 3 and eradicating cravings for sweeter foods.The sweet potatoes are your £1 superfood – with a high potassium level that can offset stress with levels of Vitamin A that can help slow down signs of ageing.
(Related: Should we be cutting out red meat?)
It's no surprise that a man of the top of his game devours a high amount of protein each day. It helps fuel muscles for exercise and – equally – rebuilds them better than ever. Murray also recognises the importance of keeping his body topped-up with essential nutrients between meals and pays close attention to proper hydration. Game on.
The Aegon GB Team will play France away in the quarter-finals of the Davis Cup, 7-9th April.
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