Nutrition plays an integral part of tennis development. From training sessions and matches to recovery periods and beyond, an athlete’s nutritional status can have a dramatic effect on their performance.
Elite-standard tennis requires year-round competition and travel schedules that may limit access to food and energy sources, putting an athlete at risk of hypoglycaemia and glycogen depletion that could ultimately negatively impact subsequent performances.
Nutritional Needs
Tennis is an extremely demanding sport that demands top physical condition at all times, placing considerable nutritional strain on competitors during competitions. Studies on nutrition and hydration for tennis players are limited, yet evidence indicates it may be beneficial to consume carbohydrates during matches as this can improve performance by delaying fatigue and maintaining glycogen stores. Hydration should also be addressed, with players striving to consume 3-8 ounces of water or sports drink per set in one large gulp rather than taking several small sips throughout each set.
Protein is another essential nutrient for tennis players as it supports muscle growth and repair. Athletes should aim to consume at least 1.6 g of animal and plant sources per day in their diets, in addition to adding in some fat sources – nuts, avocado, seeds or low-fat dairy are great examples of such sources of nutrition.
Carbs are the main fuel source for tennis and, to maintain energy levels during matches, it is vital that players have sufficient carbohydrate stores. Therefore, experts advise eating a carb-rich meal 4-6 hours prior to any competition in order to build adequate glycogen stores – this meal should include carbohydrates, proteins and healthy fats like olive oil.
Before and during competitions and warm-ups, players are advised to consume carbohydrate-enhanced beverages such as sport drinks and electrolyte-enhanced water in order to hydrate properly and achieve peak performance. It should be noted however, that excessive use of these beverages could increase fluid intake which in turn causes overhydration and decrease performance.
Following competition or warm-up sessions, it is vital for players to consume a recovery snack that contains carbohydrates, proteins and healthy fats. Examples could be: quinoa; whole grains like buckwheat or sorghum; black beans; grilled chicken with tomato salsa and lettuce served on top of a side tortilla alongside their sports drink beverage.
During Training
Tennis is both aerobic and anaerobic sport that demands high levels of cardiovascular endurance, while simultaneously utilising muscle power in short bursts for short-hitting impacts. Athletes should fuel themselves appropriately with carbohydrates and proteins while taking into consideration vitamins and minerals intake as part of a balanced nutrition strategy.
Training and competition energy needs vary depending on intensity and duration. At low intensity activities, fat is typically used as fuel; as exercise intensity increases and energy expenditure rises, carbohydrates become the body’s preferred source. Because carbs can be broken down and used quickly compared to fat, tennis players should prioritize including complex carbs such as whole grains in their daily diet.
Tennis athletes should consume a healthy balance of carbohydrates and proteins to support muscle repair and growth. Athletes should consume lean meats, fish, beans, quinoa, buckwheat and oats that contain essential amino acid lysine; furthermore healthy fats from foods such as nuts seeds avocado should also be consumed regularly.
Hydration is also essential for tennis players, given that much of the game takes place outside in hot and humid environments. Therefore, it is crucial that they regularly drink fluids during training sessions and matches, and prior to them.
Athletes should hydrate themselves by drinking plenty of water and electrolyte-enriched beverages, while carbonated, sugary or caffeinated drinks should be avoided as these can have adverse effects on performance.
Consuming a balanced meal within 2 hours before playing tennis is vital to ensure you have enough energy to finish your match. Aim for a meal consisting of around 70% complex carbs and 30% quality proteins, such as fruits, vegetables, grains, dairy and protein sources like chicken fish whey powder etc. While eating these types of foods will give your energy levels a boost they also contain saturated fats which raise cholesterol and heart disease risk if consumed regularly.
During Competitions
Tennis matches typically last three hours and thus necessitate an intake of energy equaling that amount over this timeframe. At this point, carbohydrate reserves will have been depleted, leaving only energy from their diet as an energy source – this demonstrates why flexible preparation and an excellent diet are so crucial for tennis players.
Before an important match, players should consume a carb-rich meal such as banana or sports drink to provide their bodies with steady source of energy that prevents performance drops due to fatigue.
Players must hydrate during each match to prevent dehydration from impacting performance. Dehydration has been shown to decrease performance by up to 25% and taking in enough fluid can also help maintain optimal muscle performance and prevent cramps.
Carbohydrate supplementation can also boost tennis performance. According to the Joint Position Statement by the American College of Sports Medicine, Dieticians of Canada and American Dietetic Association, for longer than one hour exercises 30-60 g of carbohydrates should be consumed each hour in order to enhance performance (ACSM, 2009).
Protein is an integral part of the tennis nutrition plan, providing energy needed for play as well as aiding muscle repair after competition or training sessions. Protein should also play an essential role in post-event nutrition plans to restore muscles.
Tennis requires both mental and physical preparation; to perform at their best, it’s crucial that a player maintains an ideal mindset, with healthy food supporting this effort.
Bollettieri asserts that nutrition is one of the key factors in tennis – even more so than talent or fitness. He states that having a nutritious, well-balanced diet is crucial to excelling both on the court and beyond it; too much caloric intake, saturated fat consumption or alcohol use could negatively impact both health and tennis performance.
Recovery
Tennis requires frequent high intensity exertion that requires an abundant energy supply to sustain performance. Carbs are the body’s primary energy source for meeting these demands, so an adequate diet should include sufficient amounts of carbs. They break down faster than fat to provide energy for muscle contraction. Furthermore, adding mono and polyunsaturated fats may support heart health by lowering cholesterol levels and aiding absorption of fat-soluble vitamins.
Studies have consistently shown that carbohydrate supplementation enhances performance during long training and match-play sessions while simultaneously decreasing fatigue (ACSM, 2009). Unfortunately, however, some research results were inconsistent, possibly due to limited investigations or differing experimental designs used.
Just as training, nutrition needs during matches can be considerable, especially under hot conditions. Dehydration and performance decline can result in dehydration; for optimal results, sports drinks containing carbohydrates and electrolytes should be consumed more frequently than water during a game.
At least 1.6 L*hr-1 of fluid should be consumed during a tennis match to promote recovery, with fast digestible foods like fruits or muesli bars providing fast energy sources to aid muscle repair and minimize muscle damage. In addition, several grams of protein should also be ingested throughout the match to assist muscle re-synthesis and prevent damage to muscles.
Athletes should aim for an ideal daily intake of protein of between 6-10 g*kg-1, with women needing slightly less. Most of this protein should come from lean sources such as dairy products, eggs and lean meat to maximize protein synthesis while providing essential nutrients such as fibre, iron and potassium. Timing of consumption of protein is also crucial; eating early may result in better performance than later in the day or prior to an important competition or training session.