You’re playing tennis regularly and working on your game but still feel like you need extra energy to make it through a match. Sound like you? If so, you may need to take a look at your nutrition.
Healthy, balanced eating consistently could give you the boost of energy and enhance your athletic performance on the tennis courts.
So many people are excited to get out and play tennis in the Mid-Atlantic region, and so we want to help you not only get back to playing but have a few nutrition tips and a healthy recipe that can help you get your nutrition on point, and ready to fuel your tennis game from the inside out.
We caught up with another local business owner featured on the #ServeItForward business list Corey Kuck, Chef, and owner of Catering By Corey for his thoughts on tennis, cooking and a simple, healthy recipe for you to try out.
USTA Mid-Atlantic: Where are you from originally?
Corey Kuck: Sheboygan, Wisconsin
Where do you live now?
How long have you been playing tennis?
A little more than 1 year.
How did you get started playing tennis?
I never really played before but did I try out for my High School team against the number 1 player. I didn’t win. I didn’t pick up a racquet again until I met my girlfriend and last year, she got me involved in playing tennis.
How often do you play and where?
I try to play socially at River Creek Club in Leesburg once or twice a week. If I am not able to hit with someone, then I use the ball machine to improve my skills. I try to take lessons once a week as well.
How does it feel to be back out on the courts?
It feels great to be on the courts. My game is progressing and tennis is one sport that you can safely play during the pandemic. It helps me relieve stress.
Let’s switch gears and talk about food . . .
How long have you been a Chef?
I have been in the industry as a cook and chef for 22 years
Where did you train?
I am a self-taught chef. I started early on by watching my mother at home; my mother is a great cook. I then progressed to learning through hands-on experience from people with all skill levels in the industry. I jumped from restaurant to restaurant every two years to make sure that I learned to cook dishes from all over the world and continuously honed my skills.
What drew you to cooking?
Cooking is artistic, delicious and I get to play with knives and fire.
What’s your favorite dish?
That is an impossible question to answer as it always changes because of my love for food. I always like a good Taco.
What do you want people to know about your business?
I not only cater, but I make homemade meals for busy families or those that want healthy home meals.
What are a few nutrition tips tennis players should keep in mind while returning to the courts? Always hydrate. Watch your sugar intake and make sure you get enough potassium and carbs before a match.
To help fuel your body to get back out on the court, try Corey’s Summer Herb Pesto crusted Pork Tenderloin with Mediterranean Couscous:
1 or 2 pork tenderloin
2- 3 teaspoons minced (Dried) onion
1 teaspoon granulated garlic per pork tenderloin
¾ of a teaspoon ground ginger
salt and pepper to taste
1 capful apple cider vinegar per pork tenderloin
3 heaping tablespoons summer herb pesto (store brand is fine)
1 ½ cup of plain couscous
1 ½ cup vegetable or chicken broth
1 12oz can of quartered or chopped artichoke hearts
1 med to large fresh tomato
½ to ¾ cup fresh basil
½ cup fresh Italian parsley
4 or 5 cloves of fresh garlic
½ of medium red onion
½ cup feta cheese
⅓ cup white balsamic vinegar
⅓ cup Extra Virgin Olive Oil
½ of lemon
½ of lime
Herb pesto crusted Pork Tenderloin:
- Clean Pork Tenderloin of all silverskin, pat dry then drizzle about one tablespoon of apple cider vinegar on pork and rub in. Season with dried Onion, granulated garlic, ground ginger, salt, and fresh ground black pepper and rub in.
- Sear pork in a medium-high cast iron pan with oil of choice. When all sides of pork are seared and have a rich golden brown color, take off the heat and let cool for 5 min.
- Rub the summer herb pesto all over the tenderloin.
- Place on a lined cookie sheet and finish in a 350-degree oven for 13 to 17 min depending on the size of tenderloin and preference of the doneness of pork (Medium to well done).
For the Mediterranean Couscous (you can make a day in advance)
- Prepare a plain couscous with a vegetable or chicken broth according to the directions. Fork fluff the couscous and put in the fridge.
- Mince fresh garlic (4 or 5 cloves) and lightly roast in a small pan with oil at medium-low temperature until toasted, take off the heat, and set aside.
- Cut fresh basil and Italian parsley, dice artichoke hearts, fresh tomatoes, and red onion.
- In a large bowl toss in the couscous, drizzle white balsamic vinegar over couscous, and extra virgin olive oil about 1/4 cup of each.
- Add all of the vegetables and herbs and squeeze one half of a lime and lemon into the couscous and toss all together and refrigerate until you serve.
Now that you have a few quick nutrition tips, don’t forget to check out LaRue Cook’s tips on preparing your body for tennis!
USTA Mid-Atlantic invites everyone to #ServeItForward both on and off-court, and get involved in helping to support tennis in the Mid-Atlantic Section as part of the recovery process we’ll all need. Learn more about how you can #ServeItForward and support the USTA Mid-Atlantic, a non-profit organization, as we bring the healing power of tennis to our Mid-Atlantic community.
Let us know how you or your tennis friends #ServeItForward by emailing firstname.lastname@example.org.
Sources: Medicine & Science in Sports & Exercise, Harvard Medical School