Table 1.

Practical strategies to achieve nutritional recommendations for table tennis athletes.

Nutrient	Practical Strategies to Achieve Recommended Intake
Carbohydrate	Aim for low–moderate GI carbohydrate foods where possible. Most whole fruits such as apples, bananas, berries, etc., have low to moderate GI [63]. Ensure that carbohydrate foods (e.g., rice, noodles, pasta, bread, etc.) are consumed at all meals and snacks. During in-season/moderate training periods, consume carbohydrate–electrolyte drinks during training to maintain blood glucose level during training. Consume foods containing both carbohydrate and protein (e.g., milk) to optimize post-exercise recovery.
Protein	Intakes of protein should be spread throughout day, between three main meals and two snacks. Recommended sources include milk, lean meats, soy products and egg. Consume foods containing both carbohydrate and protein to optimize post-exercise recovery. Optimal dose of protein per intake is 0.3 g·kg−1 of body weight. Consume slow-release protein (e.g., casein) at night before sleep to help improve muscle synthesis and recovery. Pre-bedtime protein dose should range between 25 and 40 g.
Fat	Choose low-fat foods where possible and limit intakes of foods high in saturated fat such as animal skin and fat. Polyunsaturated fat (including omega-3 and 6 fatty acids) is preferred and can be obtained from sources such as fish, seeds and nuts.
Fluid and Hydration	Ensure to begin exercise in a well hydrated state. Hydrate with carbohydrate–electrolyte drink during hard training sessions and when competing in multiple matches in a day. Hydrate with electrolyte drink during light training sessions.
Vitamins and minerals	Iron: Consume red meats at least twice weekly; for vegetarians, consume dark leafy greens with citrus foods for enhanced absorption. Magnesium Regular consumption of dark leafy green vegetables, whole grains, nuts and seeds. Vitamin D: Regular vitamin D monitoring and oral supplementation as required. Consume vitamin-D-rich foods such as fatty fish (e.g., salmon, tuna), eggs and mushrooms. Regular sunlight exposure