Tennis is more of a way of life than a sport and reason.
Tennis necessitates the development of strength, endurance, and agility both on and off the court. Long-term influences have substantial on-court performance.
Nutrition is one of the most crucial aspects, and loading up on power meals before a match is one of the things you can do for your body.
The way you eat depends on how much muscle and endurance you grow over time, as well as how much energy you bring to a single match.
Players’ long-term dietary strategies often differ from what they consume shortly before a game. Tennis players’ diets plan around their training and tournaments.
Intake Before a Match
A tennis player’s pre-workout diet should be in carbs, moderate in protein, low in fibre, and low in fat.
Stick to things you’re comfortable with and can easily digest—we don’t want you to have a stomach disaster right before you’re about to smash your opponent.
At least 90 minutes before your match, consume a meal or snack.
That way, your body will have digested the macronutrients and stored them for use on the court.
Fruit is made of water and carbs, making it the ideal fuel for a game.
A small amount of fibre is OK here, but too much fibre will take a long time to digest and can cause you to lose focus.
Choose berries, an apple, or sliced banana as your fruit of choice.
Granola bars are a favourite of many people.
They’re high in complex carbohydrates, which your body converts to glycogen for storage.
Glycogen is the primary energy for anaerobic movements, which make up the majority of tennis.
To beat the competition, you’ll need to stick to a high-carbohydrate diet.
Yoghurt with Low Fat
Breakfasting on low-fat dairy products helps replenish your energy resources are ready for anything once you get onto the court.
I make a yoghurt parfait for a fast and pre-match supper consisting of creamy yoghurt, crunchy granola, fresh fruit, a sprinkling of chopped almonds, and a drizzle of honey.
And there you have it: the perfect balance of carbs, protein, and fat.
Smoothie with fruits
If you don’t feel like eating before your match, consider a fruity drink instead.
Smoothies are high in vitamins and minerals carbs, which can help you replenish your glycogen levels.
Before practising tennis, I like to have a basic strawberry smoothie. Take a sip!
Carbohydrates’ Importance For Tennis Players
Our bodies break down carbs into glucose (sugar) particles every time we eat them.
Because glucose is the body’s primary energy, we may think of it as the fuel that powers our automobiles.
When glucose enters our bodies, it can convert to glycogen or fatty acids, depending on what our bodies require the most.
Glycogen is the quickest energy for our systems, and it’s in our brains, muscles, and tissues.
When our glycogen stores (the equivalent of a car’s tank) are low in “fuel,” glucose is converted to glycogen immediately.
If our glycogen reserves deplete additional glucose, we consume converted to fatty acids, a different source.
They kept in our stomachs. Filling a couple of empty milk jugs with petrol and putting them in the rear of your car would be the equivalent of fatty acids.
They use gasoline, but you’ll have to stop the automobile, which will take longer and be inconvenient.
In addition, the Glycemic Index divides carbohydrates into three categories: low, medium, and high GI meals. High-GI meals (white bread, pasta) are quickly absorbed, resulting in a fast rise in blood glucose levels.
Low GI (whole grain) meals, on the other hand, slowly and consistently elevate glucose levels. Individuals should eat Low GI meals might benefit from eating High GI foods before competing.
Needs For Fluid
Tennis players must stay hydrated since the intensity of matches hot weather conditions can cause high perspiration rates, which result in water and electrolyte losses.
The time of tournaments might be variable, adding to the challenge, making it even more crucial to focus on effective hydration techniques.
Dehydration can decrease performance, including ability and decision making, so drinking plenty of fluids (especially water) and aiming for pale yellow urine is a place to start.
Having fluids readily available throughout training and competitions, taking advantage of opportunities to drink will aid in the replacement of sweat losses.
Because each athlete’s fueling and hydration needs are different, it’s crucial to consult with an Accredited Sports Dietitian to identify the fluids to drink.
Snacks to have before a tennis match
Fruit on top of oats.
Oatmeal is well-tolerated and delivers long-lasting energy, making it ideal for a morning snack before an afternoon tournament. The extra fruit will provide you with the boost of energy you need to start your engine.
Sandwiches with peanut butter and jelly or bananas
Snacks with a variety of carbs, mini sandwiches assist in optimising and replacing glycogen storage. Peanut butter adds protein and healthy fat to the mix, which can help you stay energised throughout long matches.
Chobani Greek yoghurt with fruit
Greek yoghurt is a great pre-workout snack since it’s high in protein and carbs. It’s simple to prepare, well-accepted, and supplement with fruit or cereal for a boost of energy.
Add a piece of low-fat cheese to the toast.
Cheese and other low-fat dairy products supply all three forms of fuel: carbs, protein, and fat.
If you have time before the play, you can choose whole-wheat bread. It will give long-lasting energy.
Smoothie with fruit or Greek yoghurt
Fruits are easy to digest and give immediate energy but are hydrating. Smoothies are easy on the stomach, hydrating, and a convenient way to get carbs and protein before a race.
Tennis is a physical sport that needs extreme focus and fitness. The body must adjust to rapid changes in speed and direction and food role in total performance.
Pre-match, eat a high-carbohydrate, low-fat snack or supper to replenish your glycogen levels.
Ensure you stay hydrated during your match by drinking enough water, avoiding caffeine, and sipping an electrolyte-infused drink.
To rebuild muscles and recuperate for your next play, eat a lot of complex carbs, salt, and lean protein after the game.