Though not all energy bars are created equal when it comes to taste and nutritional power. With only 60 seconds during changeovers and 90 seconds during set changes, players need quick energy top ups.

Energy gels and chews plug this gap with guaranteed hits of carbs that provide an instant bump in energy, ideally without putting too much strain on the stomach. Veloforte's all-natural range of energy gels are designed to be gentle on the gut. They use unprocessed forms of energy-boosting carbohydrates with sugar from natural sources such as dates and rice, which are much easier on the stomach than other options.

Beetroot juice has become a popular go-to across many elite sports. You can get nitrates from whole beets but the juices pack a bigger concentrated hit. Tart cherry juice has been identified as a rich source of antioxidants and anti-inflammatories and some research shows that it might help reduce strength loss due to muscle damage from specific exercises, particularly eccentric elbow drills that can help with tennis elbow.

The effects of dehydration range from fatigue to muscle cramps, and even feelings of faintness or dizziness. Fortunately, changeover breaks between games give tennis players frequent opportunities to top up hydration levels.

Fluid replacement needs on and off court are unique to the individual and conditions. Duration, intensity, temperature and sweat rate play a big part in hydration levels.

Though, research suggests players should aim to drink ml of fluid with electrolytes every change-over in mild to moderate temperatures of up to 27°C. When temperatures soar beyond that mark, players should aim for ml. Building good hydration habits into your every day is important too and the NHS recommends drinking 1.

You can manage your hydration by paying attention to thirst and the colour of your urine the lighter the better and it may also be useful to weigh yourself before and after a match or a training session to get a guide to your own sweat rate.

A rule of thumb: every kilogram of body weight lost is equal to 1 litre of sweat loss. When we sweat we also lose important minerals. Want to know what the average tennis pro eats? Players have a meal high in complex carbohydrates often based on sources of whole grains or gluten-free options such as brown rice, sweet potatoes or quinoa.

Morning glycogen top-ups come in the form of cereals, porridge and smoothies. Around an hour before a game, players will reach for an additional energy top up. Some players might include caffeine, though it can take up to an hour to peak in the bloodstream.

This is highly individual and timing of intake is critical for maximum effect. Like most athletes, immediately after a game, tennis players reach for classic recovery shakes, often personalised for their needs and tastes. An example might be a ml drink that combines 30g of protein and 50g carbs or a Veloforte Vita or Nova shake with the optimum balance of carbs to protein.

Understanding what constitutes a good diet for a tennis player, starts with mapping out your training and playing rhythms. Are you popping on court once a week to stay fit and socialise? Or are you training twice a week and competing at a higher level? Sketch out the important factors that might affect your nutrition, for example how often you train, how long for, what time of the dy and at what intensity?

This will help to refine your fuelling needs. The most effective nutritional changes are those that are easy to adopt into your regular habits. That means finding foods that not only provide that combination of energy and essential nutrients, but also taste good, play nice with your digestive system and fit into the logistics of everyday life.

A good hydration strategy that meets your unique needs requires trial and error and attention to detail. Monitor your sweat rate in different conditions, pay attention to thirst and keep an eye urine colour in the various conditions you face in training, match play and at rest.

FUEL YOUR NEXT TENNIS MATCH. By Team Veloforte July 09, By Team Veloforte July 19, Cart 0 items. FREE shipping will be applied at checkout Sorry, looks like we don't have enough of this product. Your cart is currently empty. Shop by Health Goal. Items Free. 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.

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.

These carbohydrates take longer to digest than simple carbohydrates. It is generally recommended that complex carbohydrates be consumed, especially those with a low glycemic index GI because they have high fibre and vitamin contents and give a sustained energy release over a long period of time.

However, liquid carbohydrate sources and foods containing simple carbohydrates may be used when it is necessary to raise the glucose level quickly during training or a match.

For tennis players, the glycemic effect can be very important, and it is critical that players understand which carbohydrates they should consume and when. Both pre-and post-match, choosing higher glycemic index foods can provide quicker energy and quicker recovery, but in the general training diet, it is recommended that players choose lower glycemic index foods to maintain a consistent blood sugar and energy level.

The GI rating, which ranges from 1 to , lets you know how quickly foods are changed into glucose. The faster the food is converted to blood sugar glucose , the higher the rating.

Glucose is taken as the standard, with a value of Values of 70 or higher are considered high, 56 to 69 medium and 55 or less low. However, keep in mind if you consume a food in combination with other nutrient categories, such as protein and fat, the glycemic index will change and be less of an issue.

Carbohydrates are stored as glycogen in the liver, which helps to maintain normal blood glucose, and in skeletal muscle, where it is used as a source of fuel for muscular activity. Muscle glycogen is the main source of fuel used by the muscles to enable you to undertake both aerobic with oxygen and anaerobic without oxygen exercise, and may become a performance limiting factor during tennis, especially during long matches.

Fat sources in the diet are an important source of energy during long matches and training sessions, but is not meant to be the main energy source for tennis play. Too little fat may lead to vitamin deficiencies and organ damage and possibly weaken the immune system.

Fat takes the longest time to digest thus it is not a good source of quick energy during exercise. There are two main types of fats: saturated normally found in animal fats, except fish , and mono or poly unsaturated fats normally found in vegetable fats, oil, and fat fish.

Fats are a denser calorie source containing nine calories per gram, while carbohydrates and protein contain only four calories per gram. Ideally, on a heart healthy diet, players should choose twice as much vegetable origin fat vs animal origin fats.

Vegetable fats are considered essential - you need small amounts daily to help make hormones and help with regularity and healthy skin and hair as well as a secondary energy source for training. Protein is not meant to be an energy source on the court.

Protein is becoming increasingly important for recovery needs between matches and after tennis play to help players return to the court in tip top shape.

Latest research shows that players should consume an easy to digest form of protein within 30 minutes after tennis play. Protein is the building block for hormones and enzymes that regulate metabolism and other body functions. Protein provides a small source of energy for muscles during exercise, but are not the ideal fuel.

Protein consists of polymers of amino acids, the building blocks of all proteins.

During activity, athletes sweat in order to remove heat from their bodies. When athletes sweat, they lose both fluid and electrolytes. The main electrolyte lost in sweat is sodium. Therefore, when focusing on staying hydrated, it is important to consume both fluid and sodium 5.

Consuming a sports drink during activity can help tennis players with replacing both fluid and electrolyte losses. In addition, drinking a sports drink that contains carbohydrates can assist with providing energy for the next set. A sports drink can be particularly beneficial when exercising in hot and humid environments to help replace fluid and electrolyte losses.

Recovery nutrition is particularly important when tennis players have limited time between matches. Tennis players frequently compete in tournaments where they play multiple matches close together.

When athletes will be competing again the same day or the next, recovery nutrition should be a priority. Following your tennis practice or match, it is important to replace the fluid and electrolytes lost in sweat.

Weighing yourself before and after activity can help you determine how much fluid was lost. For each pound of weight lost during the activity, you should aim to drink oz of fluid 5.

Consuming sodium, during the recovery period can help your body replace the sodium lost in sweat. In addition, the sodium will help your body better retain the fluid you drink after exercise.

Consider adding salty foods such as pretzels, pita chips, deli meat, cheese, pickles, and jerky to your recovery nutrition snacks and meals 4.

The amount and type of foods athletes should consume between tennis matches depends on how long they have until they compete again.

When athletes will have another match within the next hours, focus on rehydrating and consuming carbohydrates for energy in the upcoming match. Similar to your pre-match meal, the meal should be relatively low in fat and fiber. Recovery snack ideas for tennis players include:.

Tennis players should follow-up their recovery snack with a well-balanced meal in the next couple of hours. This is particularly important if the athlete is competing in a tournament and will be playing again the following day. Example post-match meals include:.

During sleep the body heals and repairs, which is essential for muscle growth and recovery from exercise sessions. The amount of sleep an individual needs varies by age. The American Academy of Sleep Medicine recommends the following 6 , 7 :.

Athletes should work on creating a sleep routine to support getting adequate, quality sleep each night. You are now set with ideas for building a sports nutrition diet for tennis players to support optimal performance.

Remember to start with a foundation of a healthy diet and then add on the sports-specific strategies that will set you up for success. Click HERE to join the Nutrition By Mandy e-mail list. Mandy is a Sports Dietitian Nutritionist in the San Antonio, TX area.

She is a Registered and Licensed Dietitian, a Board-Certified Specialist in Sports Dietetics, a Licensed Athletic Trainer, and is a Certified Exercise Physiologist through the American College of Sports Medicine. 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. However, liquid carbohydrate sources and foods containing simple carbohydrates may be used when it is necessary to raise the glucose level quickly during training or a match.

For tennis players, the glycemic effect can be very important, and it is critical that players understand which carbohydrates they should consume and when. Both pre-and post-match, choosing higher glycemic index foods can provide quicker energy and quicker recovery, but in the general training diet, it is recommended that players choose lower glycemic index foods to maintain a consistent blood sugar and energy level.

The GI rating, which ranges from 1 to , lets you know how quickly foods are changed into glucose. The faster the food is converted to blood sugar glucose , the higher the rating.

Glucose is taken as the standard, with a value of Values of 70 or higher are considered high, 56 to 69 medium and 55 or less low. However, keep in mind if you consume a food in combination with other nutrient categories, such as protein and fat, the glycemic index will change and be less of an issue.

Carbohydrates are stored as glycogen in the liver, which helps to maintain normal blood glucose, and in skeletal muscle, where it is used as a source of fuel for muscular activity.

Muscle glycogen is the main source of fuel used by the muscles to enable you to undertake both aerobic with oxygen and anaerobic without oxygen exercise, and may become a performance limiting factor during tennis, especially during long matches.

Fat sources in the diet are an important source of energy during long matches and training sessions, but is not meant to be the main energy source for tennis play.

Too little fat may lead to vitamin deficiencies and organ damage and possibly weaken the immune system. Fat takes the longest time to digest thus it is not a good source of quick energy during exercise.

There are two main types of fats: saturated normally found in animal fats, except fish , and mono or poly unsaturated fats normally found in vegetable fats, oil, and fat fish.

Fats are a denser calorie source containing nine calories per gram, while carbohydrates and protein contain only four calories per gram. Ideally, on a heart healthy diet, players should choose twice as much vegetable origin fat vs animal origin fats. Vegetable fats are considered essential - you need small amounts daily to help make hormones and help with regularity and healthy skin and hair as well as a secondary energy source for training.

Protein is not meant to be an energy source on the court. Protein is becoming increasingly important for recovery needs between matches and after tennis play to help players return to the court in tip top shape.

Latest research shows that players should consume an easy to digest form of protein within 30 minutes after tennis play.

Protein is the building block for hormones and enzymes that regulate metabolism and other body functions. Protein provides a small source of energy for muscles during exercise, but are not the ideal fuel. Protein consists of polymers of amino acids, the building blocks of all proteins.

Some of these amino acids are considered essential, meaning that the body cannot synthesize them, and therefore must be obtained from the diet.

Protein is used as an energy source when the glycogen stores are depleted and exercise is continued at a high intensity level.

In one study, patients with acute knee injuries saw significant improvement in knee flexion and extension after 28 days supplementing with 1, mg per day.

Used to increase muscle strength, size and improve anaerobic performance, studies suggest that creatine supplementation could also help enhance stroke ball speed and repetitive sprint ability, increase maximum strength and speed recovery time from intense muscle fatigue.

A well-timed hit of caffeine can boost alertness, fend off feelings of fatigue and make efforts seem, well, much less effort. In one study, caffeine supplementation improved hitting accuracy and success in women while another study found that serve speed was improved in a prolonged match simulation.

Caffeine affects individuals differently but research suggests that tennis players could benefit from doses of 3 mg·kg when match play exceeds 2 hours.

A regular source of carbohydrate for most athletes and tennis players are no exception. Pasta offers a winning combination of neutral taste no one needs heavy flavours repeating on them during the second set tie break , being relatively easy to digest and providing a steady flow of energy.

Grains provide a good source of complex carbs and — if you choose the right ones — nutrients that support performance and recovery. Buckwheat is high in the antioxidant rutin, good for reducing inflammation. Oats, sorghum and basically anything whole wheat are also good options.

Low-fat, low carb, high-fibre greens, leaves and cruciferous vegetables like spinach, broccoli, kale, cauliflower, brussel sprouts and cabbage offer a lot of nutritional bang for buck. Adding these to meals and smoothies unlocked plant-based compounds that can help reduce inflammation and support recovery.

A go-to for tennis players, bananas deliver a wonderfully portable package fast-acting energy from simple carbs and around mg potassium to support muscle function.

They also pack manganese, which is important for protein metabolism and energy production, along with vitamin C, B6 and fibre. Energy bars make great pre-play glycogen top-ups and fast recovery fixes afterwards. Though not all energy bars are created equal when it comes to taste and nutritional power.

With only 60 seconds during changeovers and 90 seconds during set changes, players need quick energy top ups. Energy gels and chews plug this gap with guaranteed hits of carbs that provide an instant bump in energy, ideally without putting too much strain on the stomach.

Veloforte's all-natural range of energy gels are designed to be gentle on the gut. They use unprocessed forms of energy-boosting carbohydrates with sugar from natural sources such as dates and rice, which are much easier on the stomach than other options.

Beetroot juice has become a popular go-to across many elite sports. You can get nitrates from whole beets but the juices pack a bigger concentrated hit. Tart cherry juice has been identified as a rich source of antioxidants and anti-inflammatories and some research shows that it might help reduce strength loss due to muscle damage from specific exercises, particularly eccentric elbow drills that can help with tennis elbow.

The effects of dehydration range from fatigue to muscle cramps, and even feelings of faintness or dizziness. Fortunately, changeover breaks between games give tennis players frequent opportunities to top up hydration levels. Fluid replacement needs on and off court are unique to the individual and conditions.

Duration, intensity, temperature and sweat rate play a big part in hydration levels. Though, research suggests players should aim to drink ml of fluid with electrolytes every change-over in mild to moderate temperatures of up to 27°C. When temperatures soar beyond that mark, players should aim for ml.

Building good hydration habits into your every day is important too and the NHS recommends drinking 1. You can manage your hydration by paying attention to thirst and the colour of your urine the lighter the better and it may also be useful to weigh yourself before and after a match or a training session to get a guide to your own sweat rate.

A rule of thumb: every kilogram of body weight lost is equal to 1 litre of sweat loss. When we sweat we also lose important minerals. Want to know what the average tennis pro eats?

Players have a meal high in complex carbohydrates often based on sources of whole grains or gluten-free options such as brown rice, sweet potatoes or quinoa.

Morning glycogen top-ups come in the form of cereals, porridge and smoothies. Around an hour before a game, players will reach for an additional energy top up. Some players might include caffeine, though it can take up to an hour to peak in the bloodstream.

This is highly individual and timing of intake is critical for maximum effect. Like most athletes, immediately after a game, tennis players reach for classic recovery shakes, often personalised for their needs and tastes. An example might be a ml drink that combines 30g of protein and 50g carbs or a Veloforte Vita or Nova shake with the optimum balance of carbs to protein.

Understanding what constitutes a good diet for a tennis player, starts with mapping out your training and playing rhythms. Are you popping on court once a week to stay fit and socialise? From the metabolic point of view, different, alternating commitments are therefore required of the body.

In fact, aerobic, anaerobic lactacid and anaerobic alactacid metabolism are used. This translates into specific and important dietary needs, in order to support the body both during jerks and rapid movements and during very prolonged performances. The effort, the running, the sprint can be high intensity and create a muscular tension, while the hit to the ball requires a medium intensity commitment, which can become intense, also depending on the duration of the match.

It is not possible, in fact, to know in advance how long the match will last : the longest in the history of tennis currently took place at Wimbledon , in the match between John Isner and Nicolas Mahut, which lasted 11 hours and 5 minutes.

It is therefore quite evident that a correct diet can be of great influence to guarantee the energy necessary to support such an effort. It is good to remember that every athlete has specific nutritional needs and their own basal metabolic rate , which depend on age, sex, muscle mass and duration and intensity of training.

However, we can identify these general parameters to establish calorie consumption:. The energy expenditure is therefore very high, and the diet adopted must be balanced and in relation to the caloric consumption required by training. We must start from a premise: there is no exclusive diet valid for all tennis players.

Instead, it is correct to think by always setting a varied and balanced diet , which brings all the macronutrients in the right proportions.

This allows for good digestion and sufficient energy reserves for the tennis player's activities. Carbohydrate management plays a key role in tennis performance.

It is known in sports that diets high in carbohydrates allow an increase in muscle glycogen stores , and that this is closely linked to optimal performance in endurance activities. A low-carbohydrate diet should be avoided: it can compromise high-intensity exercise and even endurance.

During high intensity matches, carbohydrate oxidation contributes significantly to ATP production. Per racquet sports, data on dietary protein requirements are limited, and most of the guidelines refer to exclusively strength or endurance athletes. However, tennis includes both strength and endurance aspects, and it is therefore more appropriate to estimate the needs of these athletes based on the volume and intensity of training or competition.

Based on these considerations, the protein intake guidelines for tennis players who train daily at high intensity and duration should be around 1. Per a person of normal build who performs an average activity to maintain good muscle, the daily needs may vary as follows:.

Due to the lack of a true "off season" for the nature of professional tennis, athletes must maintain optimal body composition throughout the year. In addition to carbohydrates, the oxidation of fats also contributes to providing energy, especially when the match lasts for a long time.

In any case, whatever the athlete's dietary needs, it is necessary to include sources of fats in the diet, also to allow the absorption of fat-soluble vitamins, the synthesis of hormones and to promote the functioning of cell membranes. Water is indispensable in any person's diet.

You cannot give up on proper hydration, which must be calibrated according to the needs related to fatigue, the environment in which you train and the sweating that derives from it. It is important to drink often, to make sure that these large volumes are better tolerated.

Especially for agonists, water may not be enough: with intense sweating, important quantities of mineral salts are also lost, and it is advisable to ensure the correct intake of beverages or sports drinks containing sodium to avoid the risk of hyponatremia.

In general, the needs of the tennis player are no different from those of other endurance athletes. Of central importance are above all vitamins, useful for combating free radicals that can form when the energy demand is very high, and minerals, essential for restoring the hydro-saline balance after intense sweating.

Muscle repair is also very important, and for this purpose the integration of branched chain amino acids BCAAs is useful. Here are the supplements with the most scientific evidence:. The management of post-training or post-competition is also very important: in this phase it is necessary to ensure that the body is supplied with everything it needs for optimal recovery.

The tennis player's nutrition and post-match integration aims to restore hydrosaline stocks, repair the protein structures of the muscles from damage caused by effort and promote the replenishment of muscle glycogen. This phase should therefore not be neglected at all.

But how to behave for a correct recovery? Whether it is a meeting between professional tennis players or a challenge between friends, in this sport the nutritional aspect must not be underestimated, because there is an important physical commitment both from a muscular and endurance point of view.

Nutrition and supplementation can be used to increase performance, avoid loss of form and minimize the reactions that occur during and after exertion. No shot is identical to another.

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.