As a general guideline, eat meals high in lean protein and simple carbs before a tennis match, as these are readily absorbed and provide energy for the tennis match. Avoid high-fat, difficult-to-digest foods, as they will slow down your metabolism and make you feel tired.
Pre-match nutrition is vital since it can help you perform better and because feeling ill on the tennis court is one of the worst feelings you can have. During the warm-up, it’s not nice to feel as if your food is coming back up. It’s even less enjoyable to feel like you’re dying at 2/2 in the first set due to a lack of nutrition.
What Should You Eat Before A Tennis Match?
While it is critical to prepare immediately before the game, you should begin preparing the night before the game. The dinner the night before a match is crucial since it sets the tone for how your body should perform.
Stay away from fatty or greasy foods and aim for a reasonable-sized meal with vegetables, a minimal amount of lean protein, and a significant amount of simple (High GI) carbs.
High GI carbs are preferred over Low GI carbohydrates because they help replenish your glycogen stores. Low GI meals (whole grain) include a lot of fiber, which the human body does not digest. So, even if you eat a lot of carbs, your body doesn’t absorb all of them.
Fatty foods take a long time to digest, making your body work too hard to metabolize your dinner the night before a match. There’s also the possibility of developing an upset stomach and staying up late.
Some best meal selections for the night before a match:
- Shrimp, Chicken, or Lean Beef Spaghetti with Red Sauce
- Salmon and Vegetable Rice Bowl
- Turkey or Ham Sandwich
- Sushi Rolls with Less Fat no sauces or cream cheese)
- Poke-Bowl (no heavy meats or sauces)
What To Eat For Breakfast Before A Tennis Match
Your breakfast will determine how much energy you have throughout the day after a decent meal and a good night’s sleep the night before. Breakfast should be consumed at least 2 to 3 hours before a match to allow your body to process the food.
Breakfast on game day should follow the same principles as dinner the night before: eat plenty of carbs and a small amount of protein. Avoiding fatty foods during breakfast is vital; otherwise, you may feel ill during your game.
Make sure you’re getting enough fluids at this point. Coffee is generally not suggested, but if you’re accustomed to drinking it, not drinking it will cause more harm than consuming it. If possible, drink it black or with just a splash of milk or creamer to avoid feeling overly full.
Some best food for breakfast before a tennis match:
- Egg White Pancake
- Honeyed Oatmeal with Yogurt
- Waffles with Fresh Fruit
- Side of scrambled eggs and a bagel with peanut butter
- Oatmeal, Banana, and Peanut Butter
- Toast with Turkey and Low-fat Cheese
What To Eat an Hours Before A Tennis Match
If you have an hour until your match, avoid any fats and proteins and instead go for carbs that will get quickly absorbed by your body. It’s almost as if you’re trying to acquire a “sugar high,” except you have to eat the right foods to avoid crashing later.
It is also critical to stay hydrated. Keep in mind that you may not have access to a store or a restaurant at that time, so plan accordingly. List foods and snacks that suit that requirement because you’ll need to store the food in your tennis bag.
Some Best foods to eat before a tennis match:
- Protein bars
- Dry cereals
- Granola bars
Bananas are high in vitamin and mineral content. It may be your best snack if you are a tennis player because it provides energy. It is why the world’s most gorgeous tennis player, Maria Sharapova, is frequently photographed eating bananas on the tennis court.
Bananas are high in potassium, vitamin B6, and vitamin C, among other nutrients. Potassium abundance in bananas has a positive effect on heart health.
Apples are a complete nutrient that is also beneficial to a tennis player’s health. You can keep one apple in your tennis bag as a pre-snack.
The apple nutritional value is 52 calories and 0.2 grams of fat, carbs, 10.4 grams of sugar, protein, 86 percent water.
Protein bars are a complete meal that includes carbohydrates, proteins, minerals, and vitamins. Between matches, these are ideal snacks to have. The protein bars are best for muscle recovery after an exercise or other physical activity.
It has 5 to 10 grams of fat, 25 to 35 grams of carbohydrates, and 5 to 10 grams of fiber. Other micronutrients are calcium, vitamin B, and calcium.
Cereals include less fat and more fiber than other foods. Because eating a lot of fattening foods isn’t good for you. As a result, dry cereals are an excellent choice for a quick meal.
Dry cereals are high in nutrients, with 3% total fat, 2% saturated fat, 0% cholesterol, 6% sodium, 5% potassium, 7% total carbohydrates, and 1.2 grams of sugar.
As a tennis player, you should include healthy foods to make it a great snack to bring on the court. It relies on the foods or veggies you make in your sandwich, but a healthy sandwich should have no more than 3% fat, 0% cholesterol, 12% sodium, 3% potassium, 9% carbohydrates, and 9% fibres.
It helps you regulate and maintain your body weight, among other things, and lowers your chances of developing high blood sugar levels.
Oatmeal is nutritionally balanced, with 95 calories, 5 grams of protein, 3 grams of fat, 27 grams of carbohydrates, 4 grams of fiber, and 1 gram of sugar.
Granola bars from nuts, seeds, and dried fruits are helpful for weight loss, heart health, and blood sugar control.
Each granola bar has 117 calories, 4.6 grams of fat, 0 grams of cholesterol, 70 milligrams of sodium, 66 milligrams of potassium, and total carbohydrate content of 7%.
It is high in nutrients and energy, which you will need while playing the game. Pretzels contain 389 calories, 3.6 grams of fat, 9.4 grams of protein, 79.8 grams of carbohydrates, and vitamin B.