Tennis players require a mix of fuel sources. A great source of energy comes from eating complex carbohydrates (e.g. whole grains, brown rice or sweet potatoes) in the morning meal; then an additional dose approximately one hour prior to playing their match.
Protein plays an integral part in muscle repair and recovery. Aiming for moderate intakes at each main meal and protein-rich snack should help achieve this effect.
Carbohydrates
Tennis players typically consume between 1,100-1,700 calories during an average match, so fueling appropriately is essential. The ideal sources of energy for tennis include whole foods like berries, fruits, vegetables and starchy vegetables as well as healthy fats and proteins for sustained energy during exercise.
Carbs are particularly essential in tennis due to its combination of aerobic and anaerobic exercise with high-impact bursts, necessitating both cardiovascular endurance and recovery from intense anaerobic bursts that demand muscular strength, agility and speed. Athletes must consume both complex and simple carbohydrates for sustained energy release as well as recovery between matches or training sessions.
Athletes should consume a diet high in carbohydrates and plan their meals and snacks evenly spaced across the day to maintain steady blood sugar levels and maximize performance. Carb intake should increase significantly before competitions and during matches themselves – taking on carb-rich food or energy gels every 15-20 minutes as replenishing depleted glycogen stores is key to staying competitive!
Keep small snack items (e.g. banana) handy in the change room to provide quick energy boosts during matches; it is wise to avoid high fiber foods which could potentially cause digestive discomfort during gameplay.
Since carbohydrates are the primary fuel for tennis matches, fat oxidation will also provide energy during longer matches. Therefore, tennis athletes should consume a diet rich in both carbs and fats in order to absorb fat-soluble vitamins, produce hormones efficiently, and sustain effective cell membrane function.
As little research has been conducted into the nutritional needs of tennis players, it appears that an optimal diet including protein, carbs, fats and fibre is key for optimal performance. Athletes should consume foods from each group while avoiding highly processed or high fat food products in order to reach their nutritional goals.
Proteins
A healthy body needs both proteins for muscle repair and carbohydrates as fuel; both of these components are available through whole foods. Proteins also serve to regulate carb stores and the utilization of glucose during exercise. A high protein diet is vitally important to tennis players; good sources include poultry, fish, eggs, lean meats and dairy. A diet rich in monounsaturated and polyunsaturated fats is also advised, providing energy support while supporting cell functions.
Tennis is an intense, physically demanding sport that results in sweating heavily and can lead to dehydration. Therefore it is imperative that players drink fluids throughout the day – at least 400ml every changeover – in order to remain properly hydrated. Dehydration can significantly lower performance levels, fatigue and cramps so hydration before, during and post play is key for optimal play and prevent dehydration from becoming an issue.
Due to limited nutrition research in elite-standard tennis, it can be challenging for players to ascertain the ideal amount and types of food and beverages needed for match day fuelling. It is however crucial that they consume a balanced diet with plenty of whole grains, lean proteins, fruits vegetables and healthy fats in their diet.
Carb-rich, high fibre foods should form the basis of any tennis player’s diet as these are necessary for digestive function and help regulate blood sugar levels. Furthermore, adding lean proteins, fruit, veggies and healthy fats into their meal plans will support muscle recovery while providing energy sources.
Tennis players need sufficient muscle mass in order to support power, speed and agility on the court; it’s also crucial that their body fat levels are low enough for adequate flexibility and movement around the court. Underweight or an excessive restriction of calories could impair performance so it’s wise to collaborate closely with an Accredited Sports Dietitian when planning meals and snacks.
Due to the rapid succession of matches during tournaments, it can often be impossible for players to eat full meals; they may instead rely on snacking and supplement foods in between matches in order to maintain energy levels during play. Ideal snacks should include slow release carbohydrates and proteins with low levels of fat content – such as Gatorade sports drinks, energy chews or gels, granola bars and fruit as examples of snacks they might consume during this period of time.
Fruits & Vegetables
Fuel your body with nutritious foods to increase energy and endurance on the tennis court. A well-rounded diet should include carbohydrates, proteins, fats, vitamins, and minerals to support performance on court.
Carbs provide energy to our bodies and can be found in foods like grains, fruit, starchy vegetables, beans and legumes, milk and yogurt. Athletes should consume carbohydrates prior to, during and post exercise to maintain adequate glycogen stores for peak performance.
Protein is essential for building and maintaining muscle, decreasing fatigue and speeding recovery. Tennis players should consume at least 6 g*kg-1 of protein daily while athletes should add lean sources like poultry, fish, eggs and dairy (milk cheese yogurt etc) into their diet for maximum performance and recovery.
Vegetables contain antioxidants that reduce inflammation and help the body absorb essential nutrients more readily, and fiber which can help lower blood sugar levels while improving digestive health. Athletes should include vegetables like leafy greens, tomatoes and peppers in their diet for maximum nutritional benefit.
Athletes must drink fluids to prevent dehydration during and after tennis matches or training sessions to stay hydrated and avoid dehydration. While water should usually suffice, more intense or lengthy matches may necessitate sports beverages as hydration alternatives.
Athletes should consume a meal with both carbohydrates and proteins approximately 2-3 hours prior to their match in order to provide their bodies with sustained energy levels. Pre-match meals that provide quick energy could include: Grilled chicken with steamed vegetables and brown rice; turkey and cheese sandwiches on whole grain bread; or pasta with marinara sauce. Athletes should also snack between games to replenish energy reserves quickly. After each match, it is essential to rehydrate and replenish energy stores by drinking 200 mL of fluid with electrolytes during every change-over, to maintain proper hydration levels and prevent muscle cramping. A post-match recovery snack should contain both carbohydrates and proteins to promote muscle repair and growth.
Snacks
No matter if you’re competing in a tournament or just out for some fun with friends, having the right snacks can make a significant difference in performance. Hydrating with refreshing drinks and fueling yourself with nutrient-rich food will give you energy and stamina to dominate every match. While sugary snacks or energy drinks might lead to energy crashes that further dehydrate you, opting for light snacks like dates which contain carbohydrates, proteins, and healthy fats might provide better energy and stamina boost.
Begin each tennis match on the right foot by eating a nutritious and well-balanced breakfast on competition day. Your breakfast should consist of slow-releasing carbs to sustain energy throughout your match – such as oatmeal with low-fat milk, wholemeal toast with jam/marmalade/muffin topping, porridge or whole grain bread with nut butter/fruit spread or even yogurt and fruit!
At least an hour before any match, it’s crucial that you eat a snack containing complex carbs and lean protein to fuel your body for peak performance and prevent stomach upset during gameplay. Some quick and easy options with both complex carbohydrates and lean protein include eating yogurt cups filled with fruit such as an apple and banana or making sandwiches using reduced-fat meat-and-cheese options on whole-wheat bread as a good source of both complex carbohydrates and lean proteins.
Ideally, if you choose not to eat prior to a match, a pre-match snack should consist of something high in carbohydrates but low in fiber and fat content. Granola bars can provide sustained bursts of energy; trail mix offers similar carbohydrates and proteins. Avoid any potentially messy snacks like chips and dip which could easily end up all over your clothes or hands during play!
Snacking can be an integral component of a tennis diet, but it’s essential that these snacks be planned carefully in order to prevent weight gain, bloating, gas and stomach upset. Achieve optimal performance through healthy snacks like dates or sandwiches while eliminating junk food such as high-fat foods processed meats and refined carbohydrates from your daily menu plan.