Baseline Intelligence with Jonathan Stokke Dr. Mark Kovacs: Building your body for better performance
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Mar 21, 2022 Dr. Mark Kovacs, former director of Sports Science and Strength and Conditioning at USTA, discusses topics like starting a fitness program, overtraining, hydration for tournaments, generating power on the serve, focusing on specific body parts, and the importance of hydration and conditioning for service speed.
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Hydrate Smart Before Matches
- Hydrate well daily for joint health and performance benefits; drink 12-24 hours before a match to prepare.
- During play, your fluid intake must balance high sweat rates without overwhelming digestion capacity.
Personalize Pre-Match Nutrition
- Personalize your pre-match meal to your usual diet and metabolism type, whether carb or fat burner.
- Avoid drastic changes like suddenly eating large amounts of pasta if your body isn't used to it.
Use Quick Sugars During Matches
- Eating quick-release sugars like Skittles during matches provides fast energy when needed.
- Regular daily nutrition should differ from on-court fueling, which is an emergency energy situation.