Nutritionists work closely with tennis players to design meal plans tailored specifically to their training and competition schedules.
Proper hydration is also vital for tennis players. They should drink plenty of water throughout their matches and training sessions; electrolyte-rich drinks can help replenish fluid losses during long or intense matches.
Carbohydrates
Carbs are our body’s primary energy source and therefore, should form part of pre-match preparation and match strategies alike. Incorporating carbs into your pre-game nutrition can ensure maximum performance on court!
Tennis players should obtain their carbohydrates primarily from complex carbs (starches) and natural sources of sugars such as fruit and milk, since these provide vital vitamins, minerals and fiber – essential components of healthful nutrition. Refined sugars should be avoided since they provide only glucose without providing your body with other important vitamins.
Studies indicate that carbohydrate feeding improves performance indicators during team sports such as basketball and soccer2. Furthermore, research suggests that it also delays fatigue during tennis match play and training; likely because delaying fatigue allows time for glycogen stores to refill themselves more effectively.
Prior to exercise, players are recommended to consume approximately 1-4 g*kg-1 of carbohydrates. It is advised that during physical activity carbohydrates be fed periodically in order to maintain high carb availability and maximize exogenous carb utilisation (Kovacs 2006a). This can be accomplished through fluid consumption such as sport drinks, diluted juice or defizzed pop. and gel packs.
Carbohydrate feeding during tennis matches should occur regularly to maintain performance. However, consumption should be moderate in order to avoid nausea and cramping.
Young tennis players should ensure they consume adequate quantities of carbohydrates as well as enough protein and calcium for muscle repair and growth, in addition to sufficient fluids and electrolytes that replenish what has been lost through sweat.
In general, eating healthily and eating a balanced diet are the best ways to meet a tennis player’s nutritional needs. If your player is struggling to obtain all their required nutrients through their food alone then supplementation may be necessary; be sure to discuss this matter with an Accredited Sports Dietitian first.
Proteins
Tennis requires energy, carbs and proteins in large quantities for training and competition purposes. Protein can be obtained through eating food high in proteins like meat, poultry and fish as well as eggs, dairy products and nuts, while carbohydrates may come from sources like fruit, whole grain bread cereals or vegetables – the intake should correspond with intensity and duration of training/match sessions.
Tennis matches typically last two or more hours for amateur players and much longer for professionals, and during that time your body can deplete stored carbohydrates (glycogen) which can lead to fatigue and decline in performance. It is believed this decrease may be caused by muscle protein degradation and accumulation of lactic acid; more muscle protein degradation than synthesization occurs; therefore determining total muscle protein.
As part of their match preparation, players should regularly consume carbohydrates to replenish glycogen stores. It is best to consume these in an easily digestible and absorbable form; carb-electrolyte drinks have proven particularly helpful during tennis matches for improving performance.
Diet is also essential when recovering from tennis, with high levels of protein recommended as essential in increasing muscle protein synthesis and helping prevent breakdown of existing proteins. Tennis players should consume at least 1.7 g of protein per kilogram of bodyweight; higher consumption may even prove beneficial.
Other nutrients of importance for tennis players include dietary fats, calcium, iron and sodium. Dietary fats are necessary for the absorption of fat-soluble vitamins as well as cell membrane function; tennis players should consume diets that are low in saturated and trans-fats to minimise cardiovascular disease risk. Calcium contributes to bone density and strong teeth while it can also be lost through sweat during play if daily intake falls short of need. Salt intake also poses issues as too much can cause dehydration during games and practice sessions, restricting fluid movement in matches or training sessions.
Fats
Tennis is an intense and fast-paced sport with limited recovery periods between matches, necessitating players to consume a diet rich in nutrient dense carbohydrates, protein for muscle repair, fluids and electrolytes to stay hydrated during training sessions and matches, and an Accredited Sports Dietitian to assess what strategies work best for each individual player; taking into account key meal times, body composition goals, growth in younger players as well as lifestyle factors.
Carbohydrate intake during matches and training varies according to energy demands derived from intensity and duration of sessions, such as intense, prolonged exercise which depletes glycogen stores leading to fatigue and performance decline. Therefore, consumption should be tailored according to intensity and duration, such as an individualized carb-centric diet containing 6-10 g*kg-1*d-1 for men while women typically require slightly less.
Protein-rich diets can play an essential role in supporting muscle repair and development in adolescents who require increased protein consumption compared to adults (Juzwiak 2008). Although research on fat consumption remains vague, there may be potential advantages in having some fat intake at play for tennis players who require energy delivery during exercise sessions (Juzwiak 2008).
Recent results of a survey of elite-standard tennis players indicate that their food and beverage intake during competition is often inadequate, with 32% reporting negative energy balance. Carb-rich nutritional aids like sports drinks and energy gels are commonly utilized; in fact 80% of players frequently consume them during long matches. Many also implement post-match recovery strategies like foam rolling, ice baths, or using protein shakes for post-match recovery purposes.
Athletes should aim to consume three dairy foods daily to meet their calcium requirements, while magnesium supplements may help relieve cramping in some players. Vitamin and mineral needs vary according to individual recommendations; an accredited Sports Dietitian can offer advice for developing an individual daily nutrition plan that covers key nutrient sources like fiber and healthy fats.
Vitamins & Minerals
Players spending long periods in hot environments need to stay hydrated during matches, which means ensuring appropriate fluid intakes. One effective approach to this is prehydrating with complex carbs like rice, barley and millet before starting play; then taking electrolyte drinks during and after each set/game to maintain performance and prevent dehydration. These electrolyte drinks should contain the optimal blend of sodium, potassium, calcium and magnesium that ensure normal muscle and nerve functions are supported.
As much as possible, athletes should try to stay away from sugary energy drinks due to their unfavorable effects on performance and health. Instead, seeking advice from an expert sports nutritionist who can recommend high-quality nutritional supplements that will support tennis goals is best advised.
Athletes must also ensure their diet includes an appropriate balance of proteins and fats, in addition to providing energy. Protein is necessary for muscle repair and growth – something especially crucial in junior and teenage players whose bodies are still developing; healthy fats provide cell signaling capabilities as well as hormone production.
Players often struggle to consume adequate quantities of nutrient-rich foods in preparation and during tournaments. Training length and intensity may alter energy and carbohydrate requirements. Furthermore, no guarantees exist that players will play multiple matches during one tournament which makes planning and preparing nutritious meals ahead of time difficult.
Juzwiak et al.’s 2008 study of 44 male adolescent tennis players aged 10-18 found that, although most consumed a balanced and varied diet, some evidence indicates their nutrient intake may fall below optimal levels. For example, 68% had energy intakes equal or greater than their expenditure and 32% had negative energy balance; mean serum copper and iron concentrations fell within reference range while haemoglobin and ferritin concentrations fell slightly short of optimal ranges.