Optimum Nutrition for Tennis

By
Gage Livingston
B.S. ACE CPT
www.gagefit.com

Nutrition plays a key role in the performance of competitive tennis players.  Tennis is a game or short high intensity efforts that are often repeated for several hours.  That level of intensity creates a huge caloric deficit of 400-600 calories per hour. Additionally, tennis is a warm weather sport and is commonly played outside in very hot environments.  Under these conditions, players can easily experience dehydration and heat illness.  Thus, the nutrition status of the athlete before, during, and after competition is essential for performance and recovery. 

Adequate nutrition before competition has a significant impact on performance.  The primary nutrition concern before competition is hydration and carbohydrate intake.  These nutrients will have the biggest impact on how the athlete feels and performs.  The consumption of extra carbohydrates should take place by the evening before competition.  An even better method is to start increasing carbohydrate consumption several days before the match while decreasing practice and training time. The day of competition players should begin consuming pre-match foods and beverages 3-4 hours before play begins.  Listed below are some practical examples and guidelines of what to eat and drink before competition:

3-4 hours before competition (small meal)
-Grilled chicken sandwich
-Whole-wheat crackers
-1 cup of skim milk
-8 oz. of sports drink

1-2 hours before competition (pre-match snack)
-Orange
-1 cup or water
-1 carbohydrate rich energy bar
-20 oz. sports drink

Hydration and Pre-match eating guidelines:
-Limit caffeinated beverages
-Consume enough fluids throughout the day so urine is light or pale yellow color before starting a match
-Drink 17 to 20 oz. or fluid within 2 hours or match
-Choose foods that are quickly digested (not too high in fiber or fat)
-Choose foods high in carbohydrates to supply energy for muscle reserves

The consumption of proper nutrition during match play is also very important.  Carbohydrates and water are the essential nutrients that need to be consumed while playing tennis.  Some players may benefit from salt intake during play to maintain fluid balance and prevent heat-related muscle cramps.  After 60-90 minutes of intense play, carbohydrate stores within the body will be significantly reduced.  As a result, the players’ blood sugar will drop which may cause lower performance and stronger feelings of fatigue.  To keep players performing at a high level, they should drink 5-10 oz. of fluid (sports drinks containing 14g/8oz carbohydrate and electrolytes are ideal) every 15-20 minutes.  Sports drinks contain carbohydrates and electrolytes like sodium that are ideal for hydration and energy levels.

The nutrient intake after a tennis match is also important.  The goal after a match is to eat foods and drink fluids that replenish muscle energy stores lost in competition.  The athlete should drink 20 oz. of fluid for every pound of water lost during play.  Additionally, a high carbohydrate meal should be consumed that contains a lean protein source to maximize muscle repair and energy stores.  When competing in a tournament, a player should be sure to include carbohydrates, protein, fluid, and sodium in the evening meal to quicken recovery from play.

 Example Post Match Meal:
-2-3 cups of pasta with sauce
-2 slices of bread
-Salad
-2 cups of milk
-1 cup of waterTennis players compete in extremely hot environments and play long matches.  A well nourished player will perform better and experience less feelings of fatigue.  Therefore, it is extremely important to consider nutrition when preparing for tennis

Source:

 Love, Page. "Tennis: Tips for the Nutrition Advantage." United States Tennis Association. 24 Feb. 2003. 20 May 2008 <www.usta.com>. "Nutrition during Play." United States Tennis Association. 26 Oct. 2004. 20 May 2008 <www.playerdevelopment.usta.com>. "Pre-Match Nutrition." 26 Oct. 2004. 20 May 2008 <www.playerdevelopment.usta.com>.