Any water deficit can have a negative effect on your tennis performance and well-being. Plus, a progressive water deficit from sweating and inadequate fluid intake can cause cardiovascular strain and decrease your strength, endurance and mental capacity. Drink plenty of fluids e.

Drink regularly during a match, too, but stick to water and sports drinks because fruit juice has a lot of sugar. Try to drink before you get thirsty! And make sure you rehydrate adequately after a match, too. The most common heat injury on the tennis court is cramping. Heat-related tennis muscle cramps often occur during or following prolonged playing due to significant loss in sodium and chloride salt.

To completely rehydrate, a player must replace the sodium and chloride electrolytes that were lost through sweating. This is important, because drinking water when you have a sodium deficit can lead to hyponatremia which means you have a very low sodium level, which can result in headaches, nausea and fatigue.

Good sodium and chloride sources include:. Carbohydrates are crucial to optimal performance in tennis. Even if you eat a good meal before a match, after 60 to 90 minutes of intense singles play, your carbohydrate stores will likely be significantly decreased.

Generally, you should consume about grams of carbohydrate per hour during play and practice. During periods of intense training or competition, aim for three to five grams of carbohydrate per pound of body weight grams per day for a pound player.

Foods with a high glycemic index — to quickly raise your blood sugar level — are good choices, too. Examples include plain bagels, ready-to-eat cereals, crackers, pretzels, honey, certain candies and some sport drinks those with carbohydrate primarily from glucose, sucrose or a glucose polymer.

All tennis players differ in what foods and which nutrition strategies will help them best. But these three items are must-haves in your bag, and will go a long way in keeping you strong and fast on the court.

Competition play involves repeated short bursts of high intensity running over a match that can last for many hours. This means that tennis is a sport that requires not only a high level of skill and co-ordination but also a well-developed anaerobic energy system and excellent aerobic capacity.

This becomes even more of a challenge during tennis tournaments when more than one match is held in a day or over several days as the time available for the athlete to fully recover is limited. Although tennis can be played year round, it is predominantly a summer sport; therefore travel is a big component of the sport, so players also need to be tolerant to heat — especially if playing in the afternoon when temperatures and humidity can be high.

It is important to remember that travel fatigue may cause suboptimal hydration status. Professional athletes can spend more than hours training each week. At a recreational level the training times will vary with many athletes participating in tournaments and competitive matches with more sporadic training regimes.

Training for tennis can be intense, setting athletes up for increased energy and carbohydrate needs. Nutrition plans therefore need to be periodised to match the training demands of the player.

For example, a diet that is high in nutrient rich carbohydrate foods is crucial to provide adequate energy to maintain performance and promote recovery during periods of heavy training. At other times, when training loads are lighter, energy and carbohydrate needs are also reduced accordingly.

Individual nutrition requirements will be determined by training load, specific athlete needs, training goals, body composition goals, health and adjustment for growth in younger athletes.

Overall, training nutrition should focus on a combination of lean proteins for muscle repair and recovery with nutrient dense carbohydrate appropriately timed for fuel.

In addition, fruit, vegetables, nuts, seeds and wholegrains provide important vitamins and minerals, along with some healthy fats. A body composition with relatively high muscle mass and lower body fat levels is ideal for tennis players for powerful shots, speed and agility.

Excessive restriction is not useful as this can compromise performance — players with a desire to change their body composition should work closely with an Accredited Sports Dietitian to develop an individual plan. Staying hydrated is important for playing tennis as the intensity of matches, as well as hot weather conditions can lead to high sweat rates including water and electrolyte losses.

Adding further challenge, the timing of matches can be unpredictable making it more important to constantly focus on good hydration strategies. Since dehydration can impair performance including skill and decision making, sipping on fluids particularly water regularly and aiming for pale yellow urine is a good starting point.

During training and matches, having fluids easily accessible and making the most of opportunities to drink will help to replace sweat losses. The timing of matches can be unpredictable which can be a challenge for knowing when to eat a pre-match meal.

In general having a pre-match meal ~3 to 4 hours before the start of the match, then topping up with small snacks if needed is a good approach.

Some suitable snack ideas include:. As tennis matches are often played in hot conditions, replacing fluid losses and keeping cool at breaks in play is important. In addition, carbohydrate can enhance performance and delay the onset of fatigue.

Depending on the length and intensity of the match athletes will need to remember to pack suitable fluids and snacks in their bag to have courtside so that they can make the most of any breaks in play to refuel and rehydrate.

Suitable snacks include fruit, dried fruit, muesli bars or sandwiches with honey or jam. Players should work closely with an Accredited Sports Dietitian to trial nutrition and hydration strategies during training and matches to determine which foods and fluids work best for each player.

If players have less than hours between training sessions or are playing in a tournament with multiple matches across a number of days then they should prioritise recovery nutrition as soon as possible after finishing the match.

Recovery meals and snacks should contain carbohydrate fuel , protein for muscle repair and development and plenty of fluids and electrolytes to replace sweat losses. Plenty of vegetables should also be included to complete nutrition recovery and support gut and immune health.

Be prepared: Unexpected situations e. rain or prolonged previous match can delay the start of matches. It is a good idea to have a backup store of carbohydrate rich foods in your tennis bag so that you can top up fuel stores as needed while you wait.

Increasing muscle mass: Young athletes who are still growing should aim to get meet their nutrition and protein needs from carefully planned and timed meals and snacks rather than supplements.

Download PDF. Pasta is a great source of complex carbohydrates , which help repair glycogen stores. Add salt to the water when making pasta to bump up your sodium intake, which is the goal post-match! Check out these pasta recipes that are sure to satisfy your athletic appetite.

Ah, one of my favorite go-to meals. Chicken , rice, and vegetables will always have the key to my heart. This well balanced meal contains the perfect ratio of lean protein, fat, carbohydrate, and essential vitamins and minerals. There are so many ways to spice this meal up , so get cooking!

Who doesn't love breakfast for dinner? I'm talking pancakes, waffles, eggs, ham, potatoes you get the idea. Pancakes and waffles are high in complex carbohydrates, eggs are a moderate source of protein, lean meats supply protein and fat.

Potatoes are an excellent source of carbohydrates, potassium, and fiber , so order go ahead and those hash browns. Limit excess fat, high caffeine, and added sugar foods to stay on track. Tennis is a high-demanding sport that requires impeccable concentration and physical fitness.

As Bjorn Borg put it , "Tennis is like a thousand little sprints. Consume a high carbohydrate, low fat snack or meal pre-match to fuel your glycogen stores. During your match, ensure you are well hydrated by drinking water, limiting caffeine, and sipping an electrolyte-infused drink. Post match, consume high quantities of complex carbohydrates, sodium , and lean protein to repair muscles and recover for your next match.

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twitter youtube tiktok facebook snapchat instagram. In addition to the carb, you also need to add some protein, which can be done by drinking a protein shake. This time, go for a high proportion of carbohydrates, proteins, and high-quality fats such as potatoes, rice, noodles, salmon, tuna, and eggs.

If you want to read more about what to eat before a tennis game, check out the e-book called Tennis: Disciplined for maximum performance by Jan Fischer and Joshua Kleiner. Save my name, email, and website in this browser for the next time I comment.

Home Self-improvement What to eat before, during, and after a game. by Lenah Caruana-Eriksson August 3, - written by Lenah Caruana-Eriksson August 3, - Game day On the day of the match, drink plenty of water or isotonic drinks. Lenah Caruana-Eriksson. previous post. Luxilon Alu Power Roland Garros Edition.

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At other times, when training loads are lighter, energy and carbohydrate needs are also reduced accordingly. Individual nutrition requirements will be determined by training load, specific athlete needs, training goals, body composition goals, health and adjustment for growth in younger athletes.

Overall, training nutrition should focus on a combination of lean proteins for muscle repair and recovery with nutrient dense carbohydrate appropriately timed for fuel.

In addition, fruit, vegetables, nuts, seeds and wholegrains provide important vitamins and minerals, along with some healthy fats.

A body composition with relatively high muscle mass and lower body fat levels is ideal for tennis players for powerful shots, speed and agility.

Excessive restriction is not useful as this can compromise performance — players with a desire to change their body composition should work closely with an Accredited Sports Dietitian to develop an individual plan. Staying hydrated is important for playing tennis as the intensity of matches, as well as hot weather conditions can lead to high sweat rates including water and electrolyte losses.

Adding further challenge, the timing of matches can be unpredictable making it more important to constantly focus on good hydration strategies. Since dehydration can impair performance including skill and decision making, sipping on fluids particularly water regularly and aiming for pale yellow urine is a good starting point.

During training and matches, having fluids easily accessible and making the most of opportunities to drink will help to replace sweat losses. The timing of matches can be unpredictable which can be a challenge for knowing when to eat a pre-match meal. In general having a pre-match meal ~3 to 4 hours before the start of the match, then topping up with small snacks if needed is a good approach.

The pre-match meal should contain some carbohydrate for fuel as well as some fluids for hydration. Some suitable ideas include:. Additional snacks should be rich in carbohydrate but relatively low in fat and fiber so it is easy to digest.

Some suitable snack ideas include:. As tennis matches are often played in hot conditions, replacing fluid losses and keeping cool at breaks in play is important. In addition, carbohydrate can enhance performance and delay the onset of fatigue.

Depending on the length and intensity of the match athletes will need to remember to pack suitable fluids and snacks in their bag to have courtside so that they can make the most of any breaks in play to refuel and rehydrate. Suitable snacks include fruit, dried fruit, muesli bars or sandwiches with honey or jam.

Players should work closely with an Accredited Sports Dietitian to trial nutrition and hydration strategies during training and matches to determine which foods and fluids work best for each player.

If players have less than hours between training sessions or are playing in a tournament with multiple matches across a number of days then they should prioritise recovery nutrition as soon as possible after finishing the match.

For a quick, easy pre-match meal, I whip up a a yogurt parfait , a mouth-watering combination of creamy yogurt, crunchy granola, fresh fruit, a sprinkle of chopped nuts, and a drizzle of honey. Voila- the right blend of carbohydrates, protein, and fat.

If you aren't feeling a meal before your match, why not try a fruit-filled drink instead? Smoothies are rich sources of vitamins and minerals, not to mention all of the carbohydrates that will fuel your glycogen stores. I love to stick with the classic strawberry smoothie before playing tennis.

Drink up! Many times, players have no idea how long their match could take. Some matches can be over in 45 minutes, while others can last over 3 hours great job, Serena!

Not to mention men's tennis, which has had matches go on for over 11 hours Yikes! Moral of the story, we need to be prepared for whatever is thrown at us when we are competing.

It is crucial to remain well hydrated , so try and sip a few ounces of water every 15 minutes during your match to stay at the peak of your game. While it may be a no-brainer, consuming plain water is extremely important in hydrating cells.

Aim for ounces of water every quarter hour to maintain peak performance. Many players shrug off the need for drinking water if they aren't thirsty, which can be dangerous.

Thirst is not an adequate monitor for hydration , so drink even if you aren't thirsty. Your body will thank you. While caffeine gives us the energy to pull an all nighter for final exams, it may not be the best source of energy for a tennis player.

Studies have shown that a small quantity of caffeine may be beneficial in terms of stamina or recovery , but keep the dose to a minimum. Coffee and caffeinated drinks, which are also high in added sugars, can cause extra fluid or urine loss during the match, which can lead to dehydration or unnecessary bathroom breaks, which nobody likes.

Swap out the caffeinated drink for a piece of fruit or electrolyte-filled drink. As you probably know, sports drinks are not the cure of everything. Electrolyte based drinks such as Gatorade and Powderade are beneficial in smaller quantities, since they are loaded with excess sugar and salt.

To minimize this, try blending half Gatorade and half water for the perfect balance of electrolytes, sugar, and water. Congratulations, you made it through another tennis match! Wipe the sweat off your brow and get ready to chow down on a post match meal.

Try and consume a well balanced, high calorie meal within 30 minutes of walking off the court to maximize benefits. Your main goal is to replenish sodium and carbohydrate levels , which can take up to 48 hours post match. Happy eating! That's right. Load up on all those carbs, baby. Pasta is a great source of complex carbohydrates , which help repair glycogen stores.

Add salt to the water when making pasta to bump up your sodium intake, which is the goal post-match! Check out these pasta recipes that are sure to satisfy your athletic appetite. Ah, one of my favorite go-to meals. Chicken , rice, and vegetables will always have the key to my heart.

This well balanced meal contains the perfect ratio of lean protein, fat, carbohydrate, and essential vitamins and minerals. There are so many ways to spice this meal up , so get cooking! Who doesn't love breakfast for dinner?