One of the easiest ways to up your game is to take care of your body- but of course, how you do that depends on what your game is. If you’re looking into bodybuilding, you’d use a different nutrition course than you would for gymnastics. But tennis isn’t bodybuilding or gymnastics- and how do you ensure that your body is getting what it needs for peak performance?

Build Your Immune System

The most important thing about your nutrition habits is ensuring you stay in the game.When you exercise, your body builds something called free radicals– small molecules missing an electron. These can slowly break down your body over time, and weaken your immune system. Free radicals can even cause inflammation in your joints- which can lead to sprained ankles, tennis elbows, and more dangerous sports injuries. However, you can fight back against free radicals by including one simple thing in your diet- a lot of antioxidants.

Antioxidants: Where to Find Them, and Why

Antioxidants are great, because they fight against everything free radicals cause: inflammation, aging, and immune system suppression. And there are lots of places to find antioxidants for your diet, too- fruits and vegetables, sunshine, and yogurt. Try looking for fruits and vegetables with rich, deep colors, because those contain more of an antioxidant called polyphenol. This can help reduce your body’s stress levels after exercise, and prevent the creation of more free radicals. You might also consider looking at fermented foods like yogurt, kimchi, miso, or pickled beets for a different type of antioxidant called probiotics, which help to ensure that your digestive system is running smoothly, as well as protecting your immune system. Vitamin D can also function as an antioxidant- and that’s the easiest one to find, because it’s produced when sunlight hits the skin.

Paying a bit of attention to your diet can go a long way toward enhancing your game. By adding options like these, you’re certain to perform better every time you’re on the court.