Nutritional supplements for tennis -
Mitchell et al. Similarly, Hornery et al. Although more research is required to confirm whether carbohydrate ingestion during tennis match play can enhance performance, there is enough evidence to advocate the ingestion of g·kg -1 of carbohydrate during match-play Burke and Ekblom, ; Ferrauti, ; Vergauwen et al.
Caffeine can enhance high- and maximal-intensity exercise performance and its ergogenic benefit might be attributable to its stimulatory effects on the central nervous system rather than its role in mobilizing of free fatty acids and sparing of muscle glycogen as previously reported Davis and Green, The rationale for the use of caffeine to enhance tennis performance could be that it reduces the perception of fatigue during prolonged match-play.
It should be noted that few studies have examined the effects of caffeine on tennis performance. Ferrauti and colleagues recruited 16 tournament tennis players 8 men and 8 women and used a double-blind crossover design where all 16 players played in a 4-hour match simulation on three occasions.
Each simulation included 30 min of rest after each min bout. At the end of each 4-hour bout, tests of skill and speed occurred. Caffeine supplementation did not benefit running speed both in the men and women players and similarly, had no effect on hitting accuracy or success during matches in men.
However, the caffeine trial did enhance hitting accuracy and success during matches in the women compared with the placebo.
Stroke quality was assessed using the Leuven Tennis Performance Test and sprint speed was assessed using a 70 m shuttle run. Both tests were undertaken before and after a two-hour match simulation. In the trial where caffeine was added to the carbohydrate, no further benefit occurred compared with the carbohydrate-only trial.
Although Vergauwen et al. Twelve highly-trained men tennis players who trained between hours per week and had at least five years of competitive experience participated in a study conducted by Hornery et al. In a single-blinded, counterbalanced design, players completed a prolonged tennis match simulation in an indoor hard court lasting approximately 2 h 40 min on four occasions.
Carbohydrate supplementation and cooling strategies had no effect on tennis performance. Hornery et al. Although outcomes of the few available studies on effects of caffeine on tennis performance are mixed, there is some evidence that caffeine supplementation in doses of 3 mg·kg -1 can enhance tennis performance during prolonged match play.
The sports foods and dietary supplements market is saturated with various purportedly ergogenic aids to enhance strength, speed, endurance and recovery.
However, few are substantiated by convincing scientific evidence. Some supplements in this review such as carbohydrates, electrolytes and caffeine can enhance tennis performance. However, it should be recognised that nutritional supplements can be a source of contamination and hence, a positive doping test.
Various studies have shown that commercially available dietary supplements and ergogenic aids available over the internet or over-the-counter are contaminated with substances banned on the WADA list of prohibited substances de Hon and Coumans, ; Maughan, Moreover, tennis in particular has had its own high profile doping cases where positive tests for nandrolone occurred but were later cleared when it was concluded that the source of contamination could have been from an electrolyte supplement provided by ATP-endorsed trainers Burke, Too ensure players are taking supplements that are evidence-based and free from contamination, it is good practice to seek sports nutrition advice from a qualified professional.
Moreover, there are laboratories that offer the facility to test dietary supplements for contaminants that are in the WADA list of prohibited substances therefore, tennis professionals should use this facility to ensure that supplements are safe. Considering the popularity of tennis worldwide there is surprisingly little literature on nutrition requirements of elite- standard tennis players.
There are several factors for the lack of nutrition and tennis research such as restricted access to professional players and the lack of standardised, valid and reliable tennis-specific protocols. Nonetheless, with the limited data available along with other racket sport-specific research, a summary of nutritional guidelines for tennis is presented in table 5 Future research should investigate both dietary intakes and energy expenditures of professional men and women tennis players during major tournaments.
Moreover, there are various supplements and ergogenic aids that require investigation into whether their use can enhance tennis performance. Citations in ScholarGoogle. Author Information 1 Sheffield Hallam University, Sheffield, UK. Mayur K. ranchordas shu. Publish Date Received: Accepted: Published online : Ranchordas, David Rogersion, Alan Ruddock, Sophie C.
Killer, Edward M. Journal of Sports Science and Medicine 12 , - Abstract Text Author biography References. Anthropometric and Physiological Characteristics of Tennis Players Table 1 presents typical anthropometric and physiological characteristics of modern tennis players.
Energy Expenditures in Tennis Tennis is broadly considered an intermittent sport, that comprises brief periods 4 - 10 s of activity interspersed with short active recovery durations 10 - 20 and longer passive recovery bouts 60 - 90 s Fernandez-Fernandez et al.
General Macronutrient and Energy Intake Recommendations for Tennis The nutritional challenges facing elite-standard tennis players are unique.
Dietary Carbohydrate Intake Recommendations Carbohydrate intake during tennis match play will be considered in greater detail in the supplements section, therefore this section will address general carbohydrate recommendations for tennis players.
Dietary Protein Intake Recommendations There are limited data on the dietary intakes and requirements for protein in racket sports, with most published guidelines aimed specifically either at solely strength- or endurance-trained athletes.
Micronutrients There is no reason to suspect micronutrient deficiencies in healthy elite-standard tennis players with high energy intakes and varied diets. Dietary Practices of Tennis Players Although Tennis is the most popular racket sport in the world Chandler, , little data detail the dietary practices of its players.
Nutrition and Travel Professional tennis players are frequent travellers because of their busy year round competitive schedule.
Nutrition and Periodization Recommendations to periodize nutrition programs to reflect the progressive cycling of training stressors have emerged Stellingwerf, et al. Fluids and Electrolytes It has been well established that fluid and electrolyte balance are important factors for optimal exercise performance ACSM, , particularly in sports such as tennis where players often compete in hot and humid environments.
Sports Foods and Supplements Despite tennis being a high-profile professional sport, few studies have examined the effects of sports foods and supplements on performance.
Creatine Creatine is arguably one of the most popular dietary supplements for athletes who seek to gain muscle mass and enhance strength and maximal-intensity exercise Bemben and Lamont, Carbohydrate There is an overwhelming body of evidence that carbohydrate supplementation delays fatigue during prolonged exercise and enhances performance Coggan, ; Coyle, Caffeine Caffeine can enhance high- and maximal-intensity exercise performance and its ergogenic benefit might be attributable to its stimulatory effects on the central nervous system rather than its role in mobilizing of free fatty acids and sparing of muscle glycogen as previously reported Davis and Green, Contamination of Supplements The sports foods and dietary supplements market is saturated with various purportedly ergogenic aids to enhance strength, speed, endurance and recovery.
Anand I. Fluid metabolism at high altitudes. Washington, DC. National Academy Press. Armstrong L. E Nutritional strategies for football: Counteracting heat, cold, high altitude, and jet lag.
Journal of Sports Sciences 24, Bemben M. S Creatine supplementation and exercise performance: recent findings. Sports Medicine 35, Bergeron M. F Heat cramps: fluid and electrolyte challenges during tennis in the heat.
Journal of Science and Medicine in Sport 6, M a Fluid and electrolyte losses during tennis in the heat. Clinics in Sports Medicine 14, A b Fluid electrolyte balance associated with tennis match play in hot environment. International Journal of Sport Nutrition 5, Bergstrom J.
Acta Physiologica Scandinavica 71, Bompa T. Champaign, IL. Human Kinetics. Branch J. D Effect of creatine supplementation on body composition and performance: a meta-analysis. International Journal of Sport Nutrition and Exercise Metabolism 13, Brukner P.
Sydney, NSW. McGraw Hill. Burke L. Journal of Sports Sciences 29, SS Butterfield G. E, Marriot B. Chandler T. Philadelphia, PA.
Lippincott Williams and Williams. Christmass M. Journal of Sports Sciences 16, A metabolic characterisation of single tennis. Coggan A. Exercise and Sport Sciences Reviews 19, Coyle E.
Journal of Sports Sciences 22, Davis J. Sports Medicine 39, de Hon O. British Journal of Sports Medicine 41, Eijnde B. International Journal of Sports Medicine 22, Ekblom B.
Athletic Training Winter , Fernandez J. British Journal of Sports Medicine 40, Fernandez-Fernandez J. Journal of Sports Sciences 26, Strength and Conditioning Journal 23, Ferrauti A.
European Journal of Applied Physiology 85, The Journal of Sports Medicine and Physical Fitness 37, Girard O. Gisolfi C. Medicine and Science in Sports and Exercise 25, Gropper S. International Journal of Sports Nutrition and Exercise Metabolism 13, Hargreaves M.
Harris M. International Journal of Sport Nutrition and Exercise Metabolism 10, Hornery D. International Journal of Sports Physiology and Performance 2, Houtkooper L.
Journal of Sports Sciences 25, SS Hoyt R. W, Honig A, Marriot B. Energy and macronutrient requirements for work at high altitudes. Ivy J. C, Broznick J. American Journal of Physiology 65, Jentjens R.
Sports Medicine 33, Jung A. Journal of Athletic Training 40, Juzwiak C. Kekkonen R. International Journal of Sports Nutrition and Exercise Metabolism 17, Kovacs M. Journal of Sports Science and Medicine 5, British Journal of Sports Medicine 40, e Sports Medicine 37, International Journal of Sports Physiology and Performance 3, Kraemer W.
American Journal of Sports Medicine 28, Lott M. International Journal of Sport Nutrition and Exercise Metabolism 21, Magal M. K, Boyd J. Medicine and Science in Sports and Exercise 35, Manninen A. Marques M. Strength and Conditioning Journal 27, Martin C. Journal of Strength and Conditioning Research 25, Maughan R.
Journal of Sports Sciences 23, Mcfarland L. Travel Medicine and Infectious Disease 5, McRae K. The thing is, we all process foods differently and so, optimal levels of each vary upon the individual.
So this might leave you wondering, how do we know what really is the best nutrition for a tennis player? Whether you are a tennis player competing at a global level, or simply play it to feel a bit fitter, getting your diet right as a tennis player can be a tricky balancing act.
For most recreational players, a minimum of approximately 2, calories a day is recommended, although some players may require in excess of 3, calories.
The importance of carbohydrates and protein in performance is well understood, but much less is often discussed about the role of vitamins and minerals. Vigorous endurance exercise can cause both minor muscle tears and oxidative stress in the body.
A supply of antioxidants post-match will help aid muscle repair and reduce oxidative stress as these super-nutrients help the elimination process of free radicals.
This process helps to reduce delayed onset muscle soreness aka. DOMS - allowing you to get back on the court faster and stronger.
Not consuming enough antioxidants may not seem detrimental in the short time, but over time, a lack of these nutrients can lead to prolonged recovery times, more frequent illnesses and greater muscle injuries. No one wants this! The B Vitamins are the energy powerhouses!
They help convert food and stored glycogen into energy during training sessions. However, our ability to convert food into energy can vary upon our genes.
In a pre-match meal you want to look for high-energy foods that are low in fat, higher in carbs with less fiber, and high in protein. Examples include: porridge, non-fat Greek yogurt, sugar-free fruit smoothies, hard-boiled eggs, peanut butter, toast, fruits, crackers and lean turkey or chicken.
Fats are used to supply sustained energy throughout a match. Foods high in fat generally slow digestion and may cause an upset stomach if consumed too close to playing so should be consumed several hours before playing.
Research suggests that tennis players need to consume around g of carbohydrates per hour in a match that lasts longer than 90 minutes in order to perform optimally.
Although we each have individual efficiency to convert carbohydrates into glucose ie. However, other evidence shows no habituation effect of caffeine consumption on performance [ 92 ].
Other adverse effects of caffeine include insomnia, restlessness, nausea, vomiting, tachycardia, and arrhythmia [ ]. Caffeine does not induce diuresis or increase sweat loss during exercise and therefore does not reduce fluid balance in the body that would adversely affect performance [ 13 , 90 , 98 ].
For healthy adults, the U. The American Academy of Pediatrics warns that caffeine-containing energy drinks in particular have no place in the diets of children or adolescents and are not suitable for use during routine physical activity [ ].
Pure powdered caffeine is available as a dietary supplement and is very potent. Furthermore, combining caffeine with other stimulants could increase the potential for adverse effects [ 94 ].
At least two young men have died as a result of taking an unknown amount of pure powdered caffeine [ ]. Caffeine is easily and rapidly absorbed, even from the buccal membranes in the mouth, and is distributed throughout the body and brain.
It reaches peak concentrations in the blood within 45 minutes of consumption and has a half-life of about 4—5 hours [ 83 ]. For a potential benefit to athletic performance, users should consume caffeine 15 to 60 minutes before exercise [ 13 , 85 ]. Consumption of caffeine with fluid during exercise of long duration might extend any performance improvements [ 85 ].
In a position statement, the AND, DoC, and ACSM state that caffeine supplementation reduces perceived fatigue and enables users to sustain exercise at the desired intensity longer [ 12 ]. The U. It adds that caffeine could reduce perceived exertion when exercise lasts longer.
The Australian Institute of Sport supports the use of caffeine for improving sports performance in suitable athletic competitions under the direction of an expert in sports medicine, but it notes that more research might be required to understand how caffeine should be used for best results [ 29 ].
The World Anti-Doping Agency does not prohibit or limit caffeine use [ ]. L-citrulline is a nonessential amino acid produced in the body, mainly from glutamine, and obtained from the diet.
Watermelon is the best-known source; 1 cup diced seedless watermelon has about mg citrulline [ ]. The subsequent conversion of arginine to nitric oxide, a potent dilator of blood vessels, might be the mechanism by which citrulline could serve as an ergogenic aid.
In fact, consumption of citrulline might be a more efficient way to raise blood arginine levels than consumption of arginine because more citrulline is absorbed from the gut than arginine.
Most studies have used citrulline malate, a combination of citrulline with malic acid a constituent in many fruits that is also produced endogenously , because malate, an intermediate in the Krebs cycle, might enhance energy production [ 30 ].
The research to support supplemental citrulline as an ergogenic aid is limited and conflicting at best. The few published studies have had heterogeneous designs and ranged in duration from 1 to 16 days. As an example, in one randomized controlled study with a crossover design, 41 healthy male weightlifters age 22—37 years consumed 8 g citrulline malate or a placebo 1 hour before completing barbell bench presses to exhaustion [ ].
Overall, participants could complete significantly more repetitions when taking the supplement and reported significantly less muscle soreness 1 and 2 days after the test.
Another study that randomized 17 young healthy men and women to take citrulline without malate either 3 g before testing or 9 g over 24 hours or a placebo found that participants using the citrulline did not perform as well as those taking the placebo on an incremental treadmill test to exhaustion [ ].
Although citrulline supplementation might increase plasma levels of nitric oxide metabolites, such a response has not been directly related to any improvement in athletic performance [ 30 ]. Studies have not adequately assessed the safety of citrulline, particularly when users take it in supplemental form for months at a time.
In the study of weight lifters described above, 6 of the 41 participants reported stomach discomfort after taking the supplement [ ]. The research to date does not provide strong support for taking citrulline or citrulline malate to enhance exercise or athletic performance [ 30 ].
Whether athletes in specific sports or activities might benefit from taking supplemental citrulline remains to be determined [ ]. Dietary supplements that contain citrulline provide either citrulline or citrulline malate. Citrulline malate is Sellers of some citrulline malate dietary supplements claim that they provide a higher percentage of citrulline with labels listing, for example, citrulline malate or tri-citrulline malate , but studies have not determined whether these supplements are superior to standard citrulline or citrulline malate supplements.
Creatine is one of the most thoroughly studied and widely used dietary supplements to enhance exercise and sports performance [ ]. Creatine is produced endogenously and obtained from the diet in small amounts.
It helps generate ATP and thereby supplies the muscles with energy, particularly for short-term events [ ]. A person weighing pounds has about g creatine and phosphocreatine in his or her body, almost all in the skeletal and cardiac muscles [ ].
However, it is only when users consume much greater amounts of creatine over time as a dietary supplement that it could have ergogenic effects. Metabolized creatine is converted into the waste product creatinine, which is eliminated from the body through the kidneys.
Studies in both laboratory and sports settings have found that short-term creatine supplementation for 5 to 7 days in both men and women often significantly increases strength e. In one example, a study randomized 14 healthy, resistance-trained men age 19—29 years to receive 25 g creatine monohydrate or a placebo for 6—7 days [ ].
Participants taking the supplement had significant improvements in peak power output during all five sets of jump squats and in repetitions during all five sets of bench presses on three occasions.
Compared with those taking the placebo, participants taking the creatine improved their performance in both meter sprints and six intermittent m sprints. Supplementation with creatine over weeks or months helps training adaptations to structured, increased workloads over time.
Individuals have varied responses to creatine supplementation, based on factors such as diet and the relative percentages of various muscle fiber types [ , ]. Vegetarians, for example, with their lower muscle creatine content, might have greater responses to supplementation than meat eaters.
Overall, creatine enhances performance during repeated short bursts of high-intensity, intermittent activity, such as sprinting and weight lifting, where energy for this predominantly anaerobic exercise comes mainly from the ATP-creatine phosphate energy system [ 38 , ].
Creatine supplementation seems to be of little value for endurance sports, such as distance running or swimming, that do not depend on the short-term ATP-creatine phosphate system to provide short-term energy, and it leads to weight gain that might impede performance in such sports [ , ].
Furthermore, in predominantly aerobic exercise lasting more than seconds, the body relies on oxidative phosphorylation as the primary energy source, a metabolic pathway that does not require creatine [ ]. Studies have found no consistent set of side effects from creatine use, except that it often leads to weight gain, because it increases water retention and possibly stimulates muscle protein synthesis [ , ].
Several studies have found that supplemental creatine monohydrate, when used for a strength-training program, can lead to a 1—2 kg increase in total body weight in a month [ 73 ].
Creatine is considered safe for short-term use by healthy adults [ 12 , , , ]. In addition, evidence shows that use of the product for several years is safe [ , ]. Anecdotal reactions to creatine use include nausea, diarrhea and related gastrointestinal distress, muscle cramps, and heat intolerance.
Creatine supplementation may reduce the range of motion of various parts of the body such as the shoulders, ankles, and lower legs and lead to muscle stiffness and resistance to stretching [ ].
Adequate hydration while taking creatine might minimize these uncommon risks [ ]. In a position statement, the AND, DoC, and ACSM advise that creatine enhances performance of cycles of high-intensity exercise followed by short recovery periods and improves training capacity [ 12 ]. In its position statement, the ISSN states that creatine monohydrate is the most effective nutritional supplement currently available for enhancing capacity for high-intensity exercise and lean body mass during exercise [ ].
The ISSN contends that athletes who supplement with creatine have a lower incidence of injuries and exercise-related side effects compared to those who do not take creatine [ ].
The Australian Institute of Sport supports the use of creatine for improving sports performance in suitable athletic competitions under the direction of an expert in sports medicine, but it notes that more research might be required to understand how the supplement should be used for best results [ 29 ].
In some studies, the loading dose is based on body weight e. Other, usually more expensive, forms of creatine e. Deer antler velvet consists of cartilage and epidermis from growing deer or elk antlers before ossification [ , ].
It is used as a general health aid in traditional Chinese medicine. Several growth factors have been detected in deer antler velvet, such as IGF-1, that could promote muscle tissue growth in a similar way to the quick growth of deer antlers.
Three randomized controlled trials in a total of 95 young and middle-age men and 21 young females provide virtually no evidence that deer antler velvet supplements improve aerobic or anaerobic performance, muscular strength, or endurance [ , ].
The supplements provided no significant ergogenic effects compared with placebo. Studies have not adequately assessed the safety of deer antler velvet.
The studies cited above found no side effects in participants taking deer-antler-velvet supplements. IGF-1 is available as a prescription medication, and its reported side effects include hypoglycemia, headache, edema, and joint pain [ ].
An evaluation of six deer-antler-velvet dietary supplements that were commercially available in found that five of them contained no deer IGF-1, and four were adulterated with human IGF-1 [ ]. Only one of the six supplements contained a low level of deer IGF The research to date does not support taking deer-antler-velvet supplements to enhance exercise or athletic performance.
The National Collegiate Athletic Association [ ] and the World Anti-Doping Agency [ ] ban the use of IGF-1 and its analogues in athletic competition. DHEA is a steroid hormone secreted by the adrenal cortex. The body can convert DHEA to the male hormone testosterone; testosterone's intermediary, androstenedione; and the female hormone estradiol [ ].
Testosterone is an anabolic steroid that promotes gains in muscle mass and strength when combined with resistance training [ ]. The minimal research on DHEA's use to enhance exercise and athletic performance provides no evidence of benefit [ ]. Compared to placebo, the DHEA and androstenedione produced no statistically significant increase in strength, aerobic capacity, lean body mass, or testosterone levels [ ].
The supplement provided no benefits compared with placebo in increasing muscle strength, lean body mass, or testosterone concentrations [ ]. Studies have not adequately assessed the safety of DHEA. The two short-term studies in men described above found no side effects from the DHEA; blood lipid levels and liver function remained normal.
Other studies have found that in women, use of DHEA for months significantly raises serum testosterone but not estrogen levels, which can cause acne and growth of facial hair [ ]. The research to date does not support taking DHEA supplements to enhance exercise or athletic performance.
The National Collegiate Athletic Association and the World Anti-Doping Agency ban the use of DHEA [ , ]. Ginseng is a generic term for botanicals from the genus Panax. Some popular varieties are known as Chinese, Korean, American, and Japanese ginseng.
Preparations made from ginseng roots have been used in traditional Chinese medicine for millennia as a tonic to improve stamina and vitality [ ]. So-called Siberian or Russian ginseng Eleutherococcus senticosus , although unrelated to Panax ginseng, has also been used in traditional Chinese medicine to combat fatigue and strengthen the immune system [ ].
Numerous small studies, with and without placebo controls, have investigated Panax ginseng's potential to improve the physical performance of athletes, regular and occasional exercisers, and largely sedentary individuals.
In almost all cases, the studies found that Panax ginseng in various doses and preparations had no ergogenic effect on such measures as peak power output, time to exhaustion, perceived exertion, recovery from intense activity, oxygen consumption, or heart rate [ , ].
One review of studies of the effects of Siberian ginseng on endurance performance found that the five studies with the most rigorous research protocols with a total of 55 men and 24 women showed no effect of supplementation for up to 6 weeks on exercise performed for up to minutes [ ].
Short-term Panax ginseng use appears to be safe; the most commonly reported adverse effects include headache, sleep disturbances, and gastrointestinal disorders [ ]. Short-term Siberian ginseng use also appears to be safe.
The studies cited above reported no adverse effects, although other reports of clinical trials have listed insomnia as a rare side effect [ ]. The research to date provides little support for taking ginseng to enhance exercise or athletic performance [ , ].
Glutamine is a key molecule in metabolism and energy production, and it contributes nitrogen for many critical biochemical reactions [ ]. It is an EAA for critically ill patients when the body's need for glutamine exceeds its capacity to produce sufficient amounts.
Few studies have examined the effect of glutamine supplementation alone as an ergogenic aid [ ]. One study randomized 31 male and female weightlifters to receive either glutamine 0.
There were no significant differences between the two groups in measures of strength, torque, or lean tissue mass, demonstrating that glutamine had no effect on muscle performance, body composition, or muscle-protein degradation.
Another study compared the effect of glutamine four doses of 0. Supplementation with glutamine reduced the magnitude of strength loss, accelerated strength recovery, and diminished muscle soreness more quickly than placebo; these effects were more pronounced in the men.
Some athletes use glutamine supplements in the hope that they will attenuate exercise-induced immune impairment and reduce their risk of developing upper respiratory tract infections. However, there is little research-based support for this benefit [ , ].
In the studies described above, the glutamine had no reported side effects. Many patients with serious catabolic illnesses, such as infections, intestinal diseases, and burns, take glutamine safely as part of their medical care.
Daily oral doses ranging from 0. The research to date does not support taking glutamine alone to improve exercise and athletic performance [ , ]. Iron is an essential mineral and a structural component of hemoglobin, an erythrocyte protein that transfers oxygen from the lungs to the tissues, and myoglobin, a protein in muscles that provides them with oxygen.
Iron is also necessary to metabolize substrates for energy as a component of cytochromes and to dehydrogenase enzymes involved in substrate oxidation [ ]. Iron deficiency impairs oxygen-carrying capacity and muscle function, and it limits people's ability to exercise and be active [ 12 , ].
Its detrimental effects can include fatigue and lethargy, lower aerobic capacity, and slower times in performance trials [ ]. Iron balance is an important consideration for athletes who must pay attention to both iron intakes and iron losses.
Teenage girls and premenopausal women are at increased risk of obtaining insufficient amounts of iron from their diets. They require more iron than teenage boys and men because they lose considerable iron due to menstruation, and they might not eat sufficient amounts of iron-containing foods [ , ].
Athletes of both sexes lose additional iron for several reasons [ , , , ]. Physical activity produces acute inflammation that reduces iron absorption from the gut and iron use via a peptide, hepcidin, that regulates iron homeostasis. Iron is also lost in sweat.
The destruction of erythrocytes in the feet because of frequent striking on hard surfaces leads to foot-strike hemolysis. Also, use of anti-inflammatories and pain medications can lead to some blood loss from the gastrointestinal tract, thereby decreasing iron stores.
The richest dietary sources of heme iron which is highly bioavailable include lean meats and seafood. Plant-based foods—such as nuts, beans, vegetables, and fortified grain products—contain nonheme iron, which is less bioavailable than heme iron. Although iron deficiency anemia decreases work capacity, there is conflicting evidence on whether milder iron deficiency without anemia impairs sport and exercise performance [ 12 , , ].
One systematic review and meta-analysis to determine whether iron treatments provided orally or by injection improved iron status and aerobic capacity in iron-deficient but nonanemic endurance athletes identified 19 studies involving 80 men and women with a mean age of 22 years.
Iron treatments improved iron status as expected, but they did not guarantee improvement in aerobic capacity or indices of endurance performance [ ].
Another systematic review and meta-analysis compared the effects of iron supplementation with no supplementation on exercise performance in women of reproductive age [ ].
Most of the 24 studies identified were small i. Based on the limited data and heterogenicity of results, the study authors suggested that preventing and treating iron deficiency could improve the performance of female athletes in sports that require endurance, maximal power output, and strength.
Athletes can safely obtain recommended intakes of iron by consuming a healthy diet containing iron-rich foods and by taking an iron-containing dietary supplement as needed. High doses of iron may be prescribed for several weeks or months to treat iron deficiency, especially if anemia is present.
Individuals with hereditary hemochromatosis, which predisposes them to absorb excessive amounts of dietary and supplemental iron, have an increased risk of iron overload [ ]. Correcting iron deficiency anemia improves work capacity, but there is conflicting evidence on whether milder iron deficiency without anemia impairs athletic performance.
Furthermore, they warn that iron supplementation can cause gastrointestinal side effects. The recommended dietary allowance RDA for iron is 11 mg for teenage boys and 15 mg for teenage girls [ ]. The RDA is 8 mg for men and 18 mg for women age 50 and younger, and 8 mg for older adults of both sexes.
Recommended intakes of iron for vegetarians and vegans are 1. More information on iron and the treatment of iron-deficiency anemia is available in the ODS health professional fact sheet on iron.
Protein is necessary to build, maintain, and repair muscle. Exercise increases intramuscular protein oxidation and breakdown, after which muscle-protein synthesis increases for up to a day or two [ ].
Regular resistance exercise results in the accretion of myofibrillar protein the predominant proteins in skeletal muscle and an increase in skeletal muscle fiber size. Aerobic exercise leads to more modest protein accumulation in working muscle, primarily in the mitochondria, which enhances oxidative capacity oxygen use for future workouts [ , ].
Athletes must consider both protein quality and quantity to meet their needs for the nutrient. They must obtain EAAs from the diet or from supplementation to support muscle growth, maintenance, and repair [ ]. The nine EAAs are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.
See other sections of this fact sheet for information on the amino acids arginine and glutamine as well as the BCAAs leucine, isoleucine, and valine. The potential of these amino acids to enhance exercise and athletic performance is not related to their incorporation into proteins.
Adequate protein in the diet is required to provide the EAAs necessary for muscle-protein synthesis and to minimize muscle-protein breakdown. Dietary protein consumption increases the concentration of amino acids in the blood, which muscle cells then take up. Sufficient protein is necessary primarily to optimize the training response to, and the recovery period after, exercise [ 12 , ].
Muscle protein synthesis leading to increases in strength and muscle mass appears to be optimal with the consumption of high-quality protein providing about 10 g EAAs within 0—2 hours after exercise, in the early recovery phase [ 12 ].
However, a meta-analysis of randomized clinical trials found that ingesting protein within an hour before or after exercise does not significantly increase muscle strength or size or facilitate muscle repair or remodeling [ 77 ].
The period after exercise when protein intake reduces muscle protein breakdown, builds muscle, and increases mitochondrial proteins to enhance oxygen use by working muscles the so-called window of anabolic opportunity can last for up to 24 hours [ 79 ].
Participants in these studies consumed a bedtime drink containing Some studies show increased muscle protein synthesis when plasma levels of amino acids are raised [ 76 ].
The Food and Nutrition Board has not set a UL for protein, noting that the risk of adverse effects from excess protein from food is very low [ ].
However, it advises caution for those obtaining high protein intakes from foods and supplements because of the limited data on their potential adverse effects. High-protein diets e. Protein increases urinary calcium excretion, but this appears to have no consequence for long-term bone health [ ] and, in any event, is easily compensated for by the consumption of slightly more calcium.
Many foods—including meats, poultry, seafood, eggs, dairy products, beans, and nuts—contain protein. Protein powders and drinks are also available, most of which contain whey, one of the complete proteins isolated from milk [ ]. Digestion of casein, the main complete protein in milk, is slower than that of whey, so the release of amino acids from casein into the blood is slower [ 72 ].
Soy protein lacks the EAA methionine and might lose some cysteine and lysine in processing; rice protein lacks the EAA isoleucine [ ]. Many protein supplements consist of a combination of these protein sources. All EAAs are necessary to stimulate muscle protein synthesis, so users should select singular or complementary protein sources accordingly.
To maximize muscle adaptations to training, the AND, DoC, and ACSM recommend that athletes consume 0. Since the Food and Nutrition Board developed the RDA for protein, more recent data have suggested that athletes require a daily protein intake of 1.
Athletes might benefit from even greater amounts for short periods of intense training or when they reduce their energy intake to improve physique or achieve a competition weight [ 12 ]. The — National Health and Nutrition Examination Survey NHANES showed that the average daily intake of protein by adult men is g and by women is 69 g [ ].
Athletes who require additional protein can obtain it by consuming more protein-containing foods and, if needed, protein supplements and protein-fortified food and beverage products. Quercetin is a polyphenolic flavonol that is naturally present in a variety of fruits such as apples , vegetables such as onions , and beverages such as wine and, especially, tea.
The mechanisms by which quercetin might enhance exercise and athletic performance when taken in much larger amounts are not known, but many have been hypothesized. For example, quercetin might increase the number of mitochondria in muscle, reduce oxidative stress, decrease inflammation, and improve endothelial function blood flow [ , ].
Numerous small studies have assessed quercetin in supplemental form as a potential ergogenic aid in young adult, mostly male, participants. The effects of quercetin supplementation were inconsistent and varied by study, but they generally ranged from no ergogenic benefit to only a trivial or small improvement that might not be meaningful in real-world in contrast to laboratory exercise conditions [ 42 , , , ].
From herbs Nutritional supplements for tennis creatine to chromium, have you been tempted to Nutritional supplements for tennis a magic bullet to supplemente your athletic performance? Nutritlonal supplements are tebnis as Caffeine metabolism boost energy boosters, fat burners Nutritionaal muscle builders. Do these pills and powders really work? According to Dr. In fact, in some cases taking high doses of some of these sport supplements may have a more negative than positive effect on performance. For example, when some herbs are used as ergogenic aids, athletes may be at risk for dehydration, stomach upset and muscle tremors. Be aware that advertising may be deceptive and may lead the athlete astray. Welcome back! Please log into your supplemebts to continue to order Nitritional nutrition, adjust your subscription or Fir your Joint health strength results. In order to personalise your DNA report, nutrition and overall experience with NGX, you will need to create an account. If you are registering your DNA kit for the first time, you are in the right place. No doubt, the nutrition you put in your body directly impacts your performance on the court. An effective tennis diet should contain all micronutrients, carbohydrates, proteins and healthy fats. The thing is, we all process foods differently and so, optimal levels of each vary upon the individual.This is Lean protein and weight management fact sheet intended for health professionals.
For a general overview, see our consumer fact sheet. This fact sheet provides suplements overview of selected ingredients in dietary supplements designed or claimed to enhance exercise and athletic performance. Manufacturers and sellers promote these products, tennus referred to as ergogenic aids, by claiming that they improve supplemejts or endurance, increase exercise efficiency, achieve a supplrments goal more quickly, and increase foor for more intense training.
These effects are the main focus of this fact sheet. Some people also use ergogenic Nytritional to tennos the body for exercise, reduce the chance of injury during training, and enhance recovery from exercise [ fro2 ].
Dietary supplements to Nutritionsl exercise and athletic Nutritinoal come in a variety of How to open a pomegranate, including tablets, capsules, Nutrigional, powders, and bars.
Many of these products Nutritional supplements for tennis numerous ingredients in varied combinations and amounts. Among the more tehnis ingredients Nutritiona, amino acids, protein, Recovery nutrition strategies, and caffeine.
Several surveys have indicated the extent of dietary supplement supplemejts for Nutfitional and to enhance exercise and athletic performance:. It is difficult to make generalizations tebnis the extent of dietary supplement sipplements by athletes because the studies on this topic are heterogeneous.
However, the data suggest that fro 9 ]:. For any individual to supplemenrs perform at his or her best, a nutritionally adequate diet and sufficient hydration are suppkements. The Caffeine and productivity Guidelines for Supp,ements [ 10 ] and MyPlate Nutritionwl 11 ] recommend such an eating plan for Nitritional.
Athletes require adequate daily amounts of calories, fluids, carbohydrates to maintain blood glucose levels and replace muscle glycogen; typically 1. A few dietary Nutriitional might enhance performance only when they add to, but do not substitute for, this dietary foundation.
Athletes engaging Healthy living for weight management endurance activities lasting more than an hour or etnnis in extreme environments tennls.
Even with proper nutritional preparation, Nutritional supplements for tennis results of taking any fkr supplement s for exercise supplrments athletic performance vary by level of training; the nature, intensity, and duration of the supplemengs and the environmental conditions [ 13 Nuteitional.
Sellers claim Sports nutrition for injury prevention techniques dozens of ingredients in Nutritional supplements for tennis Nutrtiional can enhance exercise and athletic performance.
Well-trained elite suppllements recreational athletes might Avocado Quinoa Bowls products containing one or more of these ingredients to train harder, improve Consistent power conservation, and achieve a competitive edge.
However, Nutritionzl National Athletic Trainers' Association acknowledges in supplfments position statement that Nutirtional the outcomes of Home remedies for common cold of tor performance-enhancing substances are supppements equivocal, using these substances tenns be controversial Food allergy management confusing Nutritional supplements for tennis 14 tennia.
Most studies supplementts assess the potential value and safety of supplements to suppldments exercise Nutritionall athletic performance include only Nutritional supplements for tennis athletes.
Therefore, it is often not clear suppleemnts the supplements discussed in this fact sheet may be of value to recreational exercisers or individuals who engage in athletic activity only occasionally. Spplements addition, much of the research on these supplements involves young adults more often male Nutritionsl female and not Lentils curry recipe who Nutritionap also use them against the advice of pediatric and high-school Fiber for reducing inflammation in the gut associations [ 715 ].
Premium ingredient efficacy quality of many studies is limited by their small samples and short durations, use of performance tests Diabetic nephropathy treatment do not simulate real-world conditions or are unreliable or irrelevant, NNutritional poor control of confounding variables supplementts 12 ].
Furthermore, the benefits and risks Nutritiinal for the supplements might not apply to the supplement's use to enhance types of physical performance not assessed in the studies. In most cases, additional Nugritional is supplementx to Nutritionwl understand the efficacy fot safety of particular ingredients.
Nuritional exercise and athletic-performance dietary supplements in the marketplace contain multiple ingredients especially those marketed for muscle growth and strength. However, much of the research has focused only on supppements ingredients.
One, therefore, cannot Nutriitonal or predict Food and fitness diary effects Anti-bacterial floor cleaning solutions safety tdnnis combinations foe these multi-ingredient products unless gor trials have investigated that particular Nutritional supplements for tennis.
Turbocharge immune function, the amounts of these ingredients suppelments widely tenmis products. In some cases, the fod contain proprietary blends of supplemenst listed in order by Best ginseng products, but labels do not tenjis the ttennis of each ingredient in the blend.
Manufacturers and sellers of dietary supplements for exercise aupplements athletic performance rarely Nutrient timing for fat metabolism or conduct scientific research on their proprietary products of a caliber that reputable biomedical journals require for publication.
Table 1 briefly summarizes the findings discussed in more detail in this fact sheet on the Gestational diabetes meal plan and efficacy of selected ingredients in dietary supplements to enhance Nutriitional and athletic performance.
Some research-derived data are available on these ingredients on which supplwments base Enhances mood judgment about their potential value to aid exercise and Nutritionall performance. These dietary supplement Nutritionao are listed Nutrirional discussed in the table, and in the text that follows the table, in sulplements order.
The efficacy and safety Nutritional supplements for tennis these ingredients might be different when they are combined with other ingredients in a product or training plan. In the text below, each ingredient's section begins with an introduction, followed by a summary of the scientific evidence of that ingredient's efficacy and safety.
Each section concludes with information and advice from expert sources, when available, on use of the ingredient as an ergogenic aid.
In theory, free radicals could impair exercise performance by impeding muscles' ability to produce force, thereby accelerating muscle damage and fatigue and producing inflammation and soreness [ ].
Some researchers have suggested that supplements containing antioxidants, such as vitamins C and E and coenzyme Q 10 CoQ 10could reduce this free-radical formation, thereby minimizing skeletal muscle damage and fatigue and promoting recovery [ 19 ]. Studies suggest that the use of large doses of antioxidant supplements, especially vitamins C and E, may actually reduce rather than promote some of the beneficial effects of exercise.
One study, for example, randomly assigned 54 healthy Norwegian men and women age 20—30 years, most of whom were recreational exercisers, to receive 1, mg vitamin C and mg about IU vitamin E as DL-alpha-tocopherol or a placebo daily for 11 weeks while engaging in an endurance training program consisting mostly of running.
Compared with placebo, the supplements had no effect on maximal oxygen consumption VO 2 max, a measure of aerobic fitness and endurance capacity or running performance. However, they significantly lowered levels of biochemical markers related to mitochondrial creation and exercise-induced cell signaling, thereby diminishing the desirable training-induced adaptations within skeletal muscle [ 20 ].
The same research group conducted another trial using the same doses of vitamins C and E in 32 young men and women who followed a strength-training program for 10 weeks. Compared with placebo, the supplements did not affect muscle growth, but they significantly reduced the gain in arm strength as measured by biceps curls and blunted cellular signaling pathways linked to muscle hypertrophy [ 21 ].
After 7 days of high-intensity cycling sprints, the CoQ 10 group had, on average, a significantly smaller improvement in mean power output than the placebo group, suggesting a poorer adaptation to training.
The preponderance of research to date suggests that exercise-induced reactive oxygen species and nitric oxide are beneficial. These free radicals induce adaptive changes in muscle that lead to greater production of mitochondria and hypertrophy of myofibers [ 17212324 ].
However, these adaptations might not prevent improvements in VO 2 max or endurance performance [ 25 ]. Studies on the safety of vitamins C, E, and other antioxidant supplements taken during exercise show no evidence of adverse effects, aside from potentially reducing some of the benefits of exercise, but such studies have only lasted a few weeks or months.
These amounts are substantially higher than the doses that studies have typically used for exercise and athletic performance. Among the potential adverse effects of excess vitamin C are diarrhea, nausea, abdominal cramps, and other gastrointestinal disturbances.
The intake of excessive amounts of vitamin E increases the risks of hemorrhagic effects. The side effects of CoQ 10 are mild and can include fatigue, insomnia, rashes, nausea, upper abdominal pain, heartburn, sensitivity to light, irritability, dizziness, and headaches [ 28 ].
Little research supports the use as ergogenic aids of antioxidant supplements containing greater amounts than those available from a nutritionally adequate diet [ 1925 ]. In fact, they can adversely affect some measures of exercise and athletic performance.
The Australian Institute of Sport, part of the government of Australia, does not recommend supplementation with vitamins C and E by athletes, except when they use these products as part of a research protocol or with proper monitoring [ 29 ].
More information on vitamin C and vitamin E is available in the Office of Dietary Supplements ODS health professional fact sheets on these nutrients. L-arginine is an amino acid found in many protein-containing foods, especially animal products and nuts.
The body also synthesizes arginine from citrullinemainly in the kidneys. Some experts suggest that taking arginine in supplement form enhances exercise and athletic performance in several ways [ ]. First, some arginine is converted to nitric oxide, a potent vasodilator that can increase blood flow and the delivery of oxygen and nutrients to skeletal muscle.
Second, increased vasodilation can speed up the removal of metabolic waste products related to muscle fatigue, such as lactate and ammonia, that the body produces during exercise. Third, arginine serves as a precursor for the synthesis of creatine, which helps supply muscle with energy for short-term, intense activity.
Fourth, arginine may increase the secretion of human growth hormone HGHwhich in turn increases insulin-like growth factor-1 IGF-1 levels, both of which stimulate muscle growth. The research to support supplemental arginine as a performance enhancer is limited and conflicting.
Furthermore, arginine typically had no effect on nitric oxide concentration, blood flow, or exercise metabolites e.
A recent review assessed 54 clinical studies examining the effects of arginine supplementation on strength performance, endurance, muscle blood volume and flow, cardiorespiratory measures, and nitric oxide production in healthy, active adults.
The authors concluded that supplemental arginine either alone or, more commonly, in combination with other ingredients, such as branched-chain amino acids [BCAAs] and lysine provided little or no enhancement of athletic performance and did not improve recovery from exhaustion [ 33 ].
Most of the studies included few participants, primarily young men age 18—25 years only four studies included womenand lasted only 4—8 weeks with none lasting 3 months or longer.
Research on the ability of supplemental arginine to raise HGH and IGF-1 serum concentrations also has had conflicting findings. Even raised HGH secretion, however, might not translate into more blood flow into muscle or greater protein synthesis [ 31 ].
Little evidence shows supplemental arginine by itself increases muscle creatine concentrations or is superior or complementary to direct consumption of creatine [ 30 ]. The safety of taking high-dose arginine supplements for more than 3 months is not known [ 33 ].
Beets are one of the richest food sources of inorganic nitrate. Ingested nitrate might enhance exercise and athletic performance in several ways, primarily through its conversion into nitric oxide in the body. Nitric acid is a potent vasodilator that can increase blood flow and the delivery of oxygen and nutrients to skeletal muscle.
Ingested nitrate might also enhance performance by dilating blood vessels in exercising muscle when oxygen levels decline, thereby increasing oxygen and nutrient delivery, reducing the oxygen cost of submaximal exercise, attenuating the adenosine triphosphate ATP -creatine phosphate energy system's cost associated with skeletal muscle force production, and improving oxidative phosphorylation in mitochondria [ 4041 ].
Beetroot is available as a juice or juice concentrate and in powdered form; the amount of nitrate can vary considerably among products. A growing number of clinical trials investigating beetroot juice or concentrate as an ergogenic aid have been published since Beetroot has generally improved performance and endurance to different extents compared with placebo among runners, swimmers, rowers, and cyclists in time trials and time-to-exhaustion tests, but not in all studies [ 40].
Performance benefits are more likely in recreationally active nonathletes than elite athletes [ 4246 ]. One study in 10 recreationally active, young male cyclists suggested a dose-response relationship [ 47 ].
Although consuming beetroot juice concentrate on each of 4 days to supply 4. However, consumption of even more beetroot juice supplying There has been little study of the effects of beetroot on anaerobic performance, such as high-volume resistance exercise with many repetitions [ 40 ].
More research is needed to clarify the potential benefits of nitrate supplementation from beetroot juice on exercise and athletic performance and to determine the best doses and dosing protocols [ 48 ].
No research has assessed longer term supplementation with beetroot-derived nitrate beyond several weeks as an ergogenic aid. The amount of nitrate that this amount of juice provides is less than half the total nitrate consumption from a diet rich in vegetables and fruits [ 49 ].
Although not a safety concern, beetroot consumption can color the urine pink or red due to the excretion of red pigments in the beets [ 50 ]. In a position statement, the Academy of Nutrition and Dietetics ANDthe Dietitians of Canada DoCand the American College of Sports Medicine ACSM state that nitrate sources, such as beetroot juice, enhance exercise tolerance and economy and they improve endurance exercise performance in recreational athletes [ 12 ].
The Australian Institute of Sport supports the use of beetroot juice for improving sports performance in suitable athletic competitions under the direction of an expert in sports medicine, but it notes that more research might be required to understand how the supplement should be used for best results [ 29 ].
This amount of juice provides about 5—11 mmol or — mg nitrate, depending on the product [ 41 ]. Potential benefits persist for up to 24 hours after ingestion [ 40 ]. The labels on beetroot juice and concentrate usually indicate that these products are foods and not dietary supplements.
Some dietary supplements contain beetroot powder in varying amounts, but studies have not assessed whether these are viable alternatives to beetroot juice or beetroot-juice concentrate. Beta-alanine, a type of amino acid that the body does not incorporate into proteins, is the rate-limiting precursor to the synthesis of carnosine—a dipeptide of histidine and beta-alanine—in skeletal muscle.
: Nutritional supplements for tennis| - Advertisement - | To meet these needs, tennis players often use one of Amazon Top Sellers Nutritional supplements for tennis outlined supplemenys or a combination of them to improve their performance and supple,ents recovery:. Not all supplemebts Nutritional supplements for tennis fof be listed on supplemets bottle and no resource can Snakebite medical intervention you completely. Energy Bar Flapjack: Made from oat flakes natural source of carbohydratesas well as natural fruit and nuts. Moreover, it contains electrolytes to make sure that we maintain their levels throughout the activity. Share Facebook Twitter Whatsapp Whatsapp. Not monitored by the FDA and limited research of the long term health effects. If you don't take care of proper hydration, you invite all sorts of problem to ruin your game and set you on a downwards spiral. |
| The best Supplements for Tennis | These findings contrast with Gropper et al. Of note, calcium intakes were low in all of the studies and could be a concern for these groups. Females are at a greater risk of developing osteoporosis and sufficient calcium is essential for bone mass development during adolescence Otten et al. Sex-related differences in energy intake feature commonly and these findings reflect the observation that women athletes generally report lower energy intakes than men. Further studies are needed to corroborate these observations and further work is needed to identify the dietary habits of professional players with the challenging travel and playing commitments that professional sport requires. Professional tennis players are frequent travellers because of their busy year round competitive schedule. Long travel times can cause fatigue Reilly et al. Travel fatigue is affected by the length and conditions of the trip and time spent awake. Jet lag is a disruption to chronobiological homeostasis caused by long trans-meridian travel times and is a potential problem for frequent travellers. Jet lag: Jet lag results from asynchronous sleep-wake and light-dark cycles and is a physiological phenomenon characterised by sleep disruption and insomnia, fatigue, disorientation and reduced physical performance Waterhouse et al. Melatonin is a hormone secreted from the pineal gland at night and works in opposition to daylight to promote drowsiness and prepare the body for forthcoming sleep Waterhouse et al. Circadian variations are sensitive to environmental cues and alterations to the light-dark cycle. Strategies to attenuate Jet lag: Reilly et al. Reilly et al. The Argonne diet consists of intermittent, alternate day fasting, ingesting a high protein breakfast to provide substrate for catecholamines and carbohydrate-rich evening meals to provide substrate for serotonin. Ensuring adequate hydration during travel is highly recommended; dehydration may enhance the subjective symptoms of jet lag and the circadian rhythm of renal function is also disrupted by trans-meridian travel Reilly et al. On board food and fluids are often provided by the airline to passengers however these may not be sufficient for athletes with specific dietary and energy requirements. Travelling athletes are advised to communicate their dietary requirements with the airlines prior to travelling and could bring their own food to consume on board if required. Although training will most likely be reduced upon arrival, exercise can act as a zeitgeber and be beneficial to adjusting to new time zone and so should not be completely eliminated, however this is likely to be more effective when a phase delay is required after westerly travel Reilly et al. Exercising in the morning after an easterly time-zone transition of hours is not recommended where a phase advance is needed until the travelling athlete to new the time zone Reilly et al. Administration of supplemental melatonin can beneficially modify the body-clock phase-response curve; the light-dark cycle initiates the phase advance experienced during the morning hours. Temperature, physical activity and eating patterns are all important exogenous factors that influence physiological cycles. Performance measures such as strength and other types of maximal-intensity exercise, flexibility and reaction time also display circadian cycles that could be adversely affected by travel Reilly et al. Jet leg can also be attenuated with the use of pharmacological and environmental interventions but the applicability of pharmacological chronobiotics such as caffeine and other stimulants, benzodiazepines and supplemental melatonin or the co-ingestion of caffeine and melatonin cannot be recommended because of inconclusive evidence, prohibition and the potential for toxicity and impurity Reilly et al. Recommendations to deal with jet lag are provided in Table 3. Heat Exposure: High ambient temperatures tend to increase core temperature and heart rate and predispose an athlete to dehydration Armstrong, Tennis is often played in hot and humid conditions and players can sweat approximately 2. This approached limits of tolerability. Bergeron et al. Dehydration exacerbates cardiac strain and increases glycogenolysis. Increased sweat rate also increases mineral loss Armstrong, When competing in hot environments, maintaining appropriate fluid, mineral, muscle and liver glycogen balance should be a priority Kovacs, a. Consuming electrolyte-rich sports drinks during long training sessions and matches in hot environments can accommodate fluid and mineral losses players experience and help delay muscle cramps Kovacs, a ; b ; c ; Jung et al. High-altitude environments: Acute exposure to altitude decreases appetite and increases glucose uptake at rest and during exercise Butterfield, ; Roberts et al. Maintaining adequate carbohydrate intake is necessary when training and competing at altitude but reduced appetite could be problematic for some. Hoyt and Honig, recommended that a high-carbohydrate low-sodium diet should be consumed during the first three days of altitude exposure to promote sodium and fluid loss; sodium and fluid retention is a key factor in acute mountain sickness. Exercise at altitude can also promote sodium and fluid retention and athletes should be advised against exercising in the first three days of exposure Anand and Chandrashekhar, After this initial acclimatization period, athletes should resume their typical sea-level diet and training programmes. Practical challenges: Burke et al. Similarly, different cultures and food options can be problematic for players with particular food preferences, and an unfamiliar language could make interpreting food labels and menus troublesome. Differences in food hygiene and water standards also present a risk of exposure to gastrointestinal pathogens and infection. Many of these problems can be ameliorated with careful planning before departure. Dietary requirements can be communicated to agencies and hotels before arrival and in the event that suitably nutritious foods are not available in the host country, the player can bring or send non-perishable foods and goods where customs and quarantine laws allow. Dried foods, breakfast cereals, dried fruits, and nuts, crackers, canned goods, rice, noodles, protein powders, bars and drinks can be useful. Players should educate themselves about the nutritional characteristics and food supply in the host country. In this regard, the internet is a useful resource, and consulting others with experience of the host destination about food customs allows players to make informed choices. Multivitamin and mineral supplements might be beneficial to compensate for dietary inadequacy in the event that nutritious food is not available Maughan et al. Infection and immunity: Travelling poses the risk of infection Young and Fricker, and gastrointestinal disturbances are common when travelling abroad. Players are advised to avoid possibly contaminated foods such as raw or unpeeled fruits and vegetables, uncooked meats, fish, eggs and local water and ice cubes where appropriate and to make use of bottled water where possible. Special attention should be paid to personal hygiene and travelling players are advised to be fastidious with hand washing. The administration of probiotics four weeks before travel has been advocated as an effective and safe measure for preventing diarrhoea Sazawal et al. Probiotics obstruct diarrhoeal pathogens and can boost systemic immunity Surwaicz, However the efficacy of supplemental probiotics to prevent G. I disturbance or respiratory tract infections after prolonged exercise has been questioned Kekkonen et al. The use of prophylactic probiotics can be beneficial to athletes under conditions of environmental and physical stress however further evidence is required to validate the immune-protective effects of supplementation West et al. Anti-diarrhoeal medications are indicated for symptomatic relief, along with adequate rest and the replacement of fluids and electrolytes and short-term fasting Brukner and Khan, ; Reilly et al. Medical assistance should be sought for more severe infections and might require antibiotics. Match-length can vary from less than one hour to more than five hours in a five-set match. Matches can contain hundreds of short, irregular explosive bursts of activity and intermittent recovery periods Kovacs, a ; b ; c. The irregularity of match and tournament play distinguishes tennis from many sports and tennis tournaments can last up to two weeks. Depending on the time between rounds and duration of the event, match-to-match recovery could range from as little as one and up to a maximum of 48 hours. Ferrauti et al. If recovery between matches was short, hypoglcyemia and glycogen depletion could affect subsequent performances. In the event of little time between matches, the recovery period might not be sufficient to ensure adequate repletion of muscle and liver glycogen, sufficient fluid and mineral replenishment and adequate repair of damaged muscle and soft tissues. This requires targeted nutritional interventions to address recovery and minimise performance decay. A structured program of carbohydrate feeding is required to maintain adequate energy and glycogen availability throughout tournaments Kovacs, a ; b ; c. Suggested carbohydrate intakes for players are 7 - 10 g·kg -1 to be consumed daily; 30 - 60 g·hr -1 consumed during matches to maintain glucose homeostasis and replenish muscle glycogen during intermissions and 1. Commercially available CHO-electrolyte sports drinks offer the advantages of a readily available CHO and electrolyte-rich fluid source and could be the preferable option for CHO supplementation during matches played in hot conditions Jung et al. When time for recovery window is short, it is important for CHO to be consumed at the completion of a match. The addition of insulinogenic proteins such as whey protein can facilitate muscle glycogen storage and increase muscle protein synthesis by inducing a state of hyperinsulinaemia and hyperaminoacidaemia, this allowing more effective post-exercise recovery Manninen, ; Van Loon et al. The latter stages of tournaments are when athletes are more susceptible to dehydration, mineral losses and heat-related decline in performance Kovacs, a. Mean fluid intakes of 1. Bergeron, reported that despite large volumes of fluid being consumed, players still experienced a 1 L·hr -1 shortfall in fluid requirements. Magal et al. CHO-electrolyte solutions promote fluid absorption better than plain water Murray, and provide advantages beyond enhanced fluid absorption Murray, Vergauwen et al. However, it must be noted that data confirming the benefits of CHO supplementation in tennis-specific performance is conflicting Mitchell et al. Despite the ambiguity, it is generally recommended that players consume CHO in between back-to-back matches to promote glycogen replenishment Kovacs, b ; Gisolfi and Duchman, Recommendations to periodize nutrition programs to reflect the progressive cycling of training stressors have emerged Stellingwerf, et al. Periodization is the systematic cycling of training phases to ensure optimal adaptation and readiness for key competitive events Stellingwerf et al. With traditional periodization models, the training calendar is separated into general and specific preparation, competitive and transition phases. Training goals differ between phases. Preparatory phases develop non-specific and specific physical qualities whereas competition phases maintain and stabilize the newly-developed improvements and transition phases are periods of mental and physical recuperation Bompa and Carrera, Typically, the volume and intensity of training are on opposite ends of the spectrum; when volume is high, training intensity is low. The training calendar usually begins with high-volume low- intensity preparation phases and progress to high-intensity low-volume phases as the athlete tapers into competition. Other non-traditional periodization models intersperse phases of high-volume and high-intensity training specifically and concentrate training demands into blocks Issurin, , or alternate between high-volume and high-intensity training cycles or sessions Kraemer and Fleck, With such cyclical variation in stressors and volume, dietary requirements will vary between the training phases. The intensive competitive calendar, frequent travel and uncertain playing arrangements make structured and progressive training difficult for the professional tennis player Reid et al. The tennis calendar is 11 months long and is interspersed with many competitions, which could preclude the use of traditional periodization models that taper athletes for specific competitions. However Marques, suggested that players can peak for competitions by training through less important competitions and organizing their calendar to target key events, suggesting that a cyclical approach to training periodization is possible despite the demanding schedule. For specific information about tennis-specific periodization we refer you to the studies of Reid et al. The oscillation of training volume and intensity affects energy requirements and metabolism. Carbohydrate and total energy requirements should increase during periods of high training volume or high energy expenditure to provide sufficient energy for ATP provision and decrease appropriately during lower volume phases where energy expenditure is generally lower Stellingwerf et al. Dietary fat provides important fuel at low exercise intensities and is essential for lipid-soluble nutrient absorption. Because of its high energy density, excess fat consumption can lead to excessive energy intake and body-mass gain Burke, Dietary fat intakes should be highest when energy expenditure is at its greatest during the high-volume preparatory phases and reduced appropriately as the player attempts to taper and peak for a key event when energy expenditure reduces. Protein is essential for effective recovery and energy provision during extended periods of exercise Tipton and Wolfe, Protein intakes beyond 1. Protein intakes should remain consistent during the training and competitive calendar to ensure adequate recovery from training and competition. Guidelines for the periodization of energy and macro nutrients are provided in Table 4. It has been well established that fluid and electrolyte balance are important factors for optimal exercise performance ACSM, , particularly in sports such as tennis where players often compete in hot and humid environments. The majority of studies that have investigated fluid and electrolytes on performance have investigated continuous endurance sports and team sports rather than stop-and-start type sports such as tennis therefore those guidelines might not be appropriate for tennis players Kovacs, As tennis matches consist of multipleand frequent interruptions that disrupt match-play, the nature of tennis clearly allows opportunities to take on fluids and electrolytes. Although studies have investigated fluid and electrolyte balance in tennis, few have been on elite-standard players. For a detailed discussion of the effect of fluid, electrolytes and hydration on tennis performance the reader is directed to reviews by Kovacs a ; b ; c ; Sweat rates and electrolyte losses during exercise vary markedly in athletes and are dependant on environmental conditions. Figures 1 and 2 summarise sweat rates in women and men players respectively, and it is evident that sweat rates can range from 0. Lott and Galloway assessed fluid ingestion, sweat rates and electrolyte losses in 16 men national- ranked players during a simulated indoor match of mean duration of Intensity during match play was also assessed and Lott and Galloway reported that although intensity was variable, the majority of the time was spend in low- intensity activity. Mean sweat rates were 1. Reductions in whole-body sodium concentrations were 38 ± 12 mmol·L -1 and total sodium losses were 1. In one of the few studies conducted on elite- standard Players. Tippet et al. Data were collected in a mean temperature of Mean sweat rate during match play was 2. Because of the large interindividual variability both in sweat rates and electrolyte losses and the lack of data in professional tennis players, providing generic recommendations on fluid and electrolyte intakes is difficult. Fluid ingestion might be easier to control during training then during competition as typical match duration is variable. Nevertheless,, tennis matches have multiple breaks in play and players should ensure they use these opportunities to consume electrolyte beverages, particularly during warm and humid conditions. Because of the variations in sweat rates and electrolyte losses among players, individual measures of these characteristics would allow player-specific guidance to be provided. Despite tennis being a high-profile professional sport, few studies have examined the effects of sports foods and supplements on performance. This makes it difficult to provide specific guidance. Investigating the effects of supplements on tennis performance presents several challenges because of the number and inter-relationships of variables involved but mainly because of the lack of valid, standardised and reliable performance protocols that are sensitive enough to detect meaningful changes in performance. Creatine is arguably one of the most popular dietary supplements for athletes who seek to gain muscle mass and enhance strength and maximal-intensity exercise Bemben and Lamont, Creatine supplementation increases intramuscular phosphocreatine stores and several studies have demonstrated its ergogenic effects on sporting activities that primarily involve repeated short bouts of high-intensity exercise that require energy from the ATP-PC energy system Branch, Therefore, the rationale for using creatine to enhance tennis performance has merit considering that tennis consists of movements that predominately use the ATP-PC energy system over prolonged durations. Only two studies have investigated the effects of creatine supplementation on tennis performance. Eight well-trained tennis players with at least ten years experience ranked in the top on the Belgian national ranking participated in a double-blind, randomised, crossover design. A five week washout period separated creatine and placebo trials. Moreover, there was no improvement in the m shuttle run after creatine loading. Pluim et al. A double-blind, placebo-controlled parallel design was used where 24 players received 0. Players were tested on serve ball speed, forehand and backhand ball speed, arm and leg strength using bench press and leg press exercises, and intermittent running speed via three series of five m sprints. Players were tested at baseline, after six days of creatine loading, and after a four- week maintenance phase for four weeks. Although players taking the creatine gained between Based on the two available studies on effects of creatine supplementation on tennis performance, there appears to be no ergogenic benefit. However, it should be noted that additional studies are necessary to assess whether creatine has a longer-term effect of muscle hypertrophy that could enhance stroke ball speed and repeated-sprint ability. There is an overwhelming body of evidence that carbohydrate supplementation delays fatigue during prolonged exercise and enhances performance Coggan, ; Coyle, The joint position statement on nutrition and athletic performance by the American College of Sports Medicine, Dieticians of Canada and the American Dietetic Association recommends that for exercise of more than one hour, g·h -1 of carbohydrate should be ingested to enhance performance ACSM, There is conflicting evidence on whether carbohydrate supplementation during tennis match-play enhances performance although it should be noted that the limited number of investigations could explain the equivocal findings. Some studies have investigated effects of carbohydrate intake during controlled tennis settings. For a more detailed discussion on the effect of carbohydrate on tennis performance the reader is directed to a review by Kovacs a ; b ; c. Burke and Ekblom, assessed tennis-specific skills before and after two hours of tennis play and reported that the consumption of a carbohydrate-containing beverage was associated with improved skills ball accuracy and jumping ability rather than water alone, or no fluid. In addition, Ferrauti et al. Similarly, Vergauwen et al. More recently, McRae and Galloway, examined the effects of a commercially available isotonic carbohydrate drink on a pre-match skill test, a 2-hour tennis match and a post-match skill test. There were no differences in performance in both the pre- and post-match skill test for both carbohydrate and placebo conditions. However, one hour into the match simulation, players in the carbohydrate condition reported feeling more energetic and tenser than at baseline. Moreover, the carbohydrate condition enhanced both overall percentage of successful serves and serve returns during the match stimulation. It should be noted that McRae and Galloway, concluded that the 2 hours of match play might not have induced sufficient fatigue to affect performance on the skill test. Some studies have reported no performance benefit of ingesting carbohydrate during tennis. Mitchell et al. Similarly, Hornery et al. Although more research is required to confirm whether carbohydrate ingestion during tennis match play can enhance performance, there is enough evidence to advocate the ingestion of g·kg -1 of carbohydrate during match-play Burke and Ekblom, ; Ferrauti, ; Vergauwen et al. Caffeine can enhance high- and maximal-intensity exercise performance and its ergogenic benefit might be attributable to its stimulatory effects on the central nervous system rather than its role in mobilizing of free fatty acids and sparing of muscle glycogen as previously reported Davis and Green, The rationale for the use of caffeine to enhance tennis performance could be that it reduces the perception of fatigue during prolonged match-play. It should be noted that few studies have examined the effects of caffeine on tennis performance. Ferrauti and colleagues recruited 16 tournament tennis players 8 men and 8 women and used a double-blind crossover design where all 16 players played in a 4-hour match simulation on three occasions. Each simulation included 30 min of rest after each min bout. At the end of each 4-hour bout, tests of skill and speed occurred. Caffeine supplementation did not benefit running speed both in the men and women players and similarly, had no effect on hitting accuracy or success during matches in men. However, the caffeine trial did enhance hitting accuracy and success during matches in the women compared with the placebo. Stroke quality was assessed using the Leuven Tennis Performance Test and sprint speed was assessed using a 70 m shuttle run. Both tests were undertaken before and after a two-hour match simulation. In the trial where caffeine was added to the carbohydrate, no further benefit occurred compared with the carbohydrate-only trial. Although Vergauwen et al. Twelve highly-trained men tennis players who trained between hours per week and had at least five years of competitive experience participated in a study conducted by Hornery et al. In a single-blinded, counterbalanced design, players completed a prolonged tennis match simulation in an indoor hard court lasting approximately 2 h 40 min on four occasions. Carbohydrate supplementation and cooling strategies had no effect on tennis performance. Hornery et al. Although outcomes of the few available studies on effects of caffeine on tennis performance are mixed, there is some evidence that caffeine supplementation in doses of 3 mg·kg -1 can enhance tennis performance during prolonged match play. The sports foods and dietary supplements market is saturated with various purportedly ergogenic aids to enhance strength, speed, endurance and recovery. However, few are substantiated by convincing scientific evidence. Some supplements in this review such as carbohydrates, electrolytes and caffeine can enhance tennis performance. However, it should be recognised that nutritional supplements can be a source of contamination and hence, a positive doping test. Various studies have shown that commercially available dietary supplements and ergogenic aids available over the internet or over-the-counter are contaminated with substances banned on the WADA list of prohibited substances de Hon and Coumans, ; Maughan, Moreover, tennis in particular has had its own high profile doping cases where positive tests for nandrolone occurred but were later cleared when it was concluded that the source of contamination could have been from an electrolyte supplement provided by ATP-endorsed trainers Burke, Too ensure players are taking supplements that are evidence-based and free from contamination, it is good practice to seek sports nutrition advice from a qualified professional. Moreover, there are laboratories that offer the facility to test dietary supplements for contaminants that are in the WADA list of prohibited substances therefore, tennis professionals should use this facility to ensure that supplements are safe. Considering the popularity of tennis worldwide there is surprisingly little literature on nutrition requirements of elite- standard tennis players. There are several factors for the lack of nutrition and tennis research such as restricted access to professional players and the lack of standardised, valid and reliable tennis-specific protocols. Nonetheless, with the limited data available along with other racket sport-specific research, a summary of nutritional guidelines for tennis is presented in table 5 Future research should investigate both dietary intakes and energy expenditures of professional men and women tennis players during major tournaments. Moreover, there are various supplements and ergogenic aids that require investigation into whether their use can enhance tennis performance. Citations in ScholarGoogle. Author Information 1 Sheffield Hallam University, Sheffield, UK. Mayur K. ranchordas shu. Publish Date Received: Accepted: Published online : Ranchordas, David Rogersion, Alan Ruddock, Sophie C. Killer, Edward M. Journal of Sports Science and Medicine 12 , - Abstract Text Author biography References. Anthropometric and Physiological Characteristics of Tennis Players Table 1 presents typical anthropometric and physiological characteristics of modern tennis players. Energy Expenditures in Tennis Tennis is broadly considered an intermittent sport, that comprises brief periods 4 - 10 s of activity interspersed with short active recovery durations 10 - 20 and longer passive recovery bouts 60 - 90 s Fernandez-Fernandez et al. General Macronutrient and Energy Intake Recommendations for Tennis The nutritional challenges facing elite-standard tennis players are unique. Dietary Carbohydrate Intake Recommendations Carbohydrate intake during tennis match play will be considered in greater detail in the supplements section, therefore this section will address general carbohydrate recommendations for tennis players. Dietary Protein Intake Recommendations There are limited data on the dietary intakes and requirements for protein in racket sports, with most published guidelines aimed specifically either at solely strength- or endurance-trained athletes. Micronutrients There is no reason to suspect micronutrient deficiencies in healthy elite-standard tennis players with high energy intakes and varied diets. Dietary Practices of Tennis Players Although Tennis is the most popular racket sport in the world Chandler, , little data detail the dietary practices of its players. Nutrition and Travel Professional tennis players are frequent travellers because of their busy year round competitive schedule. Nutrition and Periodization Recommendations to periodize nutrition programs to reflect the progressive cycling of training stressors have emerged Stellingwerf, et al. Fluids and Electrolytes It has been well established that fluid and electrolyte balance are important factors for optimal exercise performance ACSM, , particularly in sports such as tennis where players often compete in hot and humid environments. Sports Foods and Supplements Despite tennis being a high-profile professional sport, few studies have examined the effects of sports foods and supplements on performance. Creatine Creatine is arguably one of the most popular dietary supplements for athletes who seek to gain muscle mass and enhance strength and maximal-intensity exercise Bemben and Lamont, Carbohydrate There is an overwhelming body of evidence that carbohydrate supplementation delays fatigue during prolonged exercise and enhances performance Coggan, ; Coyle, Caffeine Caffeine can enhance high- and maximal-intensity exercise performance and its ergogenic benefit might be attributable to its stimulatory effects on the central nervous system rather than its role in mobilizing of free fatty acids and sparing of muscle glycogen as previously reported Davis and Green, Contamination of Supplements The sports foods and dietary supplements market is saturated with various purportedly ergogenic aids to enhance strength, speed, endurance and recovery. Anand I. Fluid metabolism at high altitudes. Washington, DC. National Academy Press. Armstrong L. E Nutritional strategies for football: Counteracting heat, cold, high altitude, and jet lag. Journal of Sports Sciences 24, Bemben M. S Creatine supplementation and exercise performance: recent findings. Sports Medicine 35, Bergeron M. F Heat cramps: fluid and electrolyte challenges during tennis in the heat. Journal of Science and Medicine in Sport 6, M a Fluid and electrolyte losses during tennis in the heat. Clinics in Sports Medicine 14, A b Fluid electrolyte balance associated with tennis match play in hot environment. International Journal of Sport Nutrition 5, Bergstrom J. Acta Physiologica Scandinavica 71, Bompa T. Champaign, IL. Human Kinetics. Branch J. D Effect of creatine supplementation on body composition and performance: a meta-analysis. International Journal of Sport Nutrition and Exercise Metabolism 13, Brukner P. Sydney, NSW. McGraw Hill. Burke L. Journal of Sports Sciences 29, SS Butterfield G. E, Marriot B. Chandler T. Philadelphia, PA. Lippincott Williams and Williams. Christmass M. The cold-fighting doses in the studies required supplements but eggs, peas, chickpeas and pumpkin seeds are all good natural sources. 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? 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. Checkout Free. Nutrition for tennis players In a minute match players can burn between 1, and 1, calories. Fat Mono and polyunsaturated good fats support health. Vitamins, minerals and supplements Getting an adequate supply of vitamins and minerals from nutrient dense foods is important for everyone. Vitamin E This antioxidant can potentially speed up recovery time during heavy training cycles or tournament play, by reducing free radical damage after exercising. |
| 2024 Healthy Habits | Three randomized controlled tennsi in Nutritional supplements for tennis total of 95 young and middle-age men and 21 young fog provide virtually tfnnis evidence that deer antler velvet supplements improve aerobic or anaerobic Teennis, muscular strength, or endurance []. Checkout Free. Nima Naderi 13, Jan, For a potential benefit to athletic performance, users should consume caffeine 15 to 60 minutes before exercise [ 1385 ]. Enhances disposal of hydrogen ions generated from intense muscle activity, thereby reducing metabolic acidosis and resulting fatigue. These supplements provide the building blocks for cartilage and joint health. |
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