Set a reasonable limit on coffee intake for instance, 1 to 2 cups per day. Substitute decaffeinated tea, soda, or coffee for some of your caffeinated drinks. Keep a water bottle with you at all times freeze overnight so it stays cool during the day.

Found in cereal, bread, pasta, potatoes, rice, legumes, fruits, vegetables, and sports products energy bars or sport beverages. There are two types of carbohydrates — simple sugars and complex starches.

Sugars are simple carbohydrates. They are called this because the body digests them quickly and easily. Starchy carbohydrates are referred to as complex carbohydrates. These carbohydrates take longer to digest than simple carbohydrates.

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

However, liquid carbohydrate sources and foods containing simple carbohydrates may be used when it is necessary to raise the glucose level quickly during training or a match. For tennis players, the glycemic effect can be very important, and it is critical that players understand which carbohydrates they should consume and when.

Both pre-and post-match, choosing higher glycemic index foods can provide quicker energy and quicker recovery, but in the general training diet, it is recommended that players choose lower glycemic index foods to maintain a consistent blood sugar and energy level. The GI rating, which ranges from 1 to , lets you know how quickly foods are changed into glucose.

The faster the food is converted to blood sugar glucose , the higher the rating. Glucose is taken as the standard, with a value of Values of 70 or higher are considered high, 56 to 69 medium and 55 or less low.

However, keep in mind if you consume a food in combination with other nutrient categories, such as protein and fat, the glycemic index will change and be less of an issue. Carbohydrates are stored as glycogen in the liver, which helps to maintain normal blood glucose, and in skeletal muscle, where it is used as a source of fuel for muscular activity.

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

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

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

There are two main types of fats: saturated normally found in animal fats, except fish , and mono or poly unsaturated fats normally found in vegetable fats, oil, and fat fish. Fats are a denser calorie source containing nine calories per gram, while carbohydrates and protein contain only four calories per gram.

This way, an adequate and regular intake of all the essential nutrients is not just left to chance. All tennis players should limit the known nutritional risk factors that are associated with health problems and emphasize those nutritional guidelines that have been shown to promote good health.

A diet that includes too many calories, too much saturated fat, alcohol, or chronic vitamin, mineral or caloric deficiencies should be avoided by anyone interested in good health or good tennis.

The Food Guide Pyramid graphic is used with permission from the U. Department of Agriculture and the U. Department of Health and Human Services.

Players can readily expend a lot of calories on the court, especially during intense competition. In fact, it is not unreasonable for players to expend calories per hour during competitive recreational singles play.

It is important for players to balance this caloric loss during play by consuming enough calories and ensuring the meals contain all of the essential nutrients.

Which nutrients provide the most support for such an expenditure of energy? Carbohydrates, fats, proteins, water, vitamins, and minerals all are important for the tennis player; however, carbohydrates and fats are the primary sources of energy for tennis. Fats are typically used for fuel during low to moderate intensity exercise.

This is because the body can break down carbohydrates to supply energy for muscle contraction at a much faster rate than fat can be broken down and converted to usable energy.

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.

It may become a limiting factor during long matches, so it's important to have enough glycogen stored up before starting play. Fats form an essential part of any diet, and they're especially important during long matches and training lessons. Too little fat can cause health problems, such as vitamin deficiencies, organ damage, and weakened immunity.

Too much fat can lead to heart issues, high cholesterol and blood pressure. Fats take longer to digest than other nutrients, so they're not good for quick energy during exercise.

Eating the proper amount of healthy fat is key for tennis athletes looking to perform at their best. Foods high in fat include butter and oils, dairy, nuts and olives, avocados, mayonnaise, dressings, beef, fish and fast food, plus chocolate.

There are two main types — saturated fats from animal sources except fish , and unsaturated fats from vegetable sources, such as oils and fatty types of fish. To be heart-healthy, opt for twice as much vegetable fat as animal sources. You need essential vegetable fats every day to make hormones and stay regular, as well as having healthy skin and hair and a secondary energy source for training.

Tennis players need protein. It helps their bodies make hormones and enzymes which helps them run better on the court and stay safe. Not having enough protein can make you tired and weak, and keep you from recovering properly.

When the match is 30 minutes away, eat a high-protein meal for the most benefit. This builds strength and energy so you can perform your best. Everyone needs protein and you can find it in many different foods.

Protein comes from amino acids which act like tiny building blocks. When you're exercising hard and he body doesn't have any carbs glycogen left, protein can act as an energy source when. Eat a variety of natural, high-quality protein foods to get all the amino acids you need.

Most Western diets already have enough protein, so supplements may not help your performance. Eating too much protein can mean fewer carbs which could lead to tiredness and a decrease in performance because of the lack of glycogen.

Vitamin E is an antioxidant that helps protect your body from oxidative stress caused by exercise. It can speed up recovery time after intense workouts and tennis tournaments. Adding Vitamin E to your pre and post-workout routine means you'll get more out of each session and be ready to perform at your best again quickly.

Athletes like tennis players can quickly become low on iron. Without iron, they can feel tired and weak, and this could affect their performance in training and matches. To stay at their best, athletes should make sure to have healthy iron levels. Athletes may be lacking calcium in their diets, as dairy products are often avoided.

To maintain strong bones, experts suggest that athletes should consume 1, to 1, milligrams of calcium daily, either in foods or through supplements.

This suggestion applies to tennis players as well. Your body needs sodium, potassium and magnesium to keep your muscles functioning and your energy levels up.

They play an essential role in many part of the body and their absence can cause serious health problems. Make sure to get enough of these minerals from a balanced diet or supplements for a healthy lifestyle.

Zinc helps with growth, cell reproduction and testosterone production. Research shows that taking zinc can help you get over colds quickly.

Supplements are the best option to keep your zinc levels up, but natural sources such as eggs, peas, chickpeas and pumpkin seeds can also be beneficial. So if you're feeling under the weather, consider stocking up on zinc-rich foods to get back on your feet. Athletes often put a lot of strain on their knees, especially tennis players.

While strengthening the muscles that support their joints can help, studies have shown another way to ease knee pain: glucosamine supplements. Creatine is an important supplement for your fitness.

It can help you have larger and stronger muscles, better anaerobic performance and faster strokes while playing sports.

It can also make your muscles stronger, improve recovery time when they are tired, and give you an edge in repeated sprints. Try it out to push your physical boundaries and reach new goals.

If you want an extra boost of energy and focus, caffeine could be just what you need. Several studies have shown that a caffeine bump can help people power through challenging tasks.

Thus, maintaining a healthy diet and good hydration is essential for tennis players. Tennis players should ensure they are hydrating before, during, and after each match or training session. It is recommended to consume fluids that contain electrolytes to replace the sodium and potassium lost through sweat.

In order to maintain a healthy body, tennis players should also focus on maintaining strong bone density. Regular exercise and weight-bearing activities like tennis can be instrumental in building and maintaining strong bones.

Lastly, consuming a snack or meal within 30 minutes after playing tennis can aid in muscle recovery and replenish energy stores for the next session. Overall, following these nutrition and hydration tips can greatly improve the performance and overall well-being of tennis players.

Good Luck! Given the widespread availability of varied and good nutrient-dense food choices, it is not difficult to maintain a well-balanced diet.

Unfortunately, we all have our favorite foods, and habitual selection of these items may limit the intake of important key nutrients. Therefore, the guidelines of the United States Food Guide Pyramid see below can help players, coaches and parents to choose appropriate variety, proportions and balance in their daily dietary planning.

This way, an adequate and regular intake of all the essential nutrients is not just left to chance. All tennis players should limit the known nutritional risk factors that are associated with health problems and emphasize those nutritional guidelines that have been shown to promote good health.

A diet that includes too many calories, too much saturated fat, alcohol, or chronic vitamin, mineral or caloric deficiencies should be avoided by anyone interested in good health or good tennis. The Food Guide Pyramid graphic is used with permission from the U.

Department of Agriculture and the U. Department of Health and Human Services. Players can readily expend a lot of calories on the court, especially during intense competition.

In fact, it is not unreasonable for players to expend calories per hour during competitive recreational singles play. It is important for players to balance this caloric loss during play by consuming enough calories and ensuring the meals contain all of the essential nutrients.

Which nutrients provide the most support for such an expenditure of energy? 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.

Iron Tennis players and athletes in general deplete iron stores faster than non-athletes. Sodium, potassium and magnesium Essential for muscle function and energy metabolism. Zinc Good for growth, cell reproduction and testosterone production, evidence shows zinc can help speed recovery from colds.

Creatine 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.

Caffeine A well-timed hit of caffeine can boost alertness, fend off feelings of fatigue and make efforts seem, well, much less effort.

Grains Grains provide a good source of complex carbs and — if you choose the right ones — nutrients that support performance and recovery. Greens and cruciferous vegetables 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.

Bananas 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. Energy bars Energy bars make great pre-play glycogen top-ups and fast recovery fixes afterwards.

Energy gels and chews With only 60 seconds during changeovers and 90 seconds during set changes, players need quick energy top ups. Beetroot and beet juice Beetroot juice has become a popular go-to across many elite sports. Tart cherry juice 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.

Importance of hydration for tennis players The effects of dehydration range from fatigue to muscle cramps, and even feelings of faintness or dizziness. Tennis player diet and nutrition plan Want to know what the average tennis pro eats?

The night before a game 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.

Breakfast Morning glycogen top-ups come in the form of cereals, porridge and smoothies. Pre-match Around an hour before a game, players will reach for an additional energy top up.

When picking food for your training diet, favor low glycemic index foods to keep a steady amount of glucose in your blood.

GI ratings are between 1 and The higher the rating, the quicker the food is turned into glucose. Glucose has a rating of High ratings are 70 or more, mid range is , and low is 55 or lower. Eating a mix of protein, fat, and other nutrition with these high GI foods reduces their effects.

Carbs are stored as glycogen in your liver and skeletal muscles. Glycogen is used as a source of energy for physical activities such as tennis. It may become a limiting factor during long matches, so it's important to have enough glycogen stored up before starting play.

Fats form an essential part of any diet, and they're especially important during long matches and training lessons. Too little fat can cause health problems, such as vitamin deficiencies, organ damage, and weakened immunity. Too much fat can lead to heart issues, high cholesterol and blood pressure.

Fats take longer to digest than other nutrients, so they're not good for quick energy during exercise. Eating the proper amount of healthy fat is key for tennis athletes looking to perform at their best.

Foods high in fat include butter and oils, dairy, nuts and olives, avocados, mayonnaise, dressings, beef, fish and fast food, plus chocolate. There are two main types — saturated fats from animal sources except fish , and unsaturated fats from vegetable sources, such as oils and fatty types of fish.

To be heart-healthy, opt for twice as much vegetable fat as animal sources. You need essential vegetable fats every day to make hormones and stay regular, as well as having healthy skin and hair and a secondary energy source for training.

Tennis players need protein. It helps their bodies make hormones and enzymes which helps them run better on the court and stay safe. Not having enough protein can make you tired and weak, and keep you from recovering properly.

When the match is 30 minutes away, eat a high-protein meal for the most benefit. This builds strength and energy so you can perform your best. Everyone needs protein and you can find it in many different foods.

Protein comes from amino acids which act like tiny building blocks. When you're exercising hard and he body doesn't have any carbs glycogen left, protein can act as an energy source when.

Eat a variety of natural, high-quality protein foods to get all the amino acids you need. Most Western diets already have enough protein, so supplements may not help your performance.

Eating too much protein can mean fewer carbs which could lead to tiredness and a decrease in performance because of the lack of glycogen. Vitamin E is an antioxidant that helps protect your body from oxidative stress caused by exercise.

It can speed up recovery time after intense workouts and tennis tournaments. Adding Vitamin E to your pre and post-workout routine means you'll get more out of each session and be ready to perform at your best again quickly.

Athletes like tennis players can quickly become low on iron. Without iron, they can feel tired and weak, and this could affect their performance in training and matches. To stay at their best, athletes should make sure to have healthy iron levels. Athletes may be lacking calcium in their diets, as dairy products are often avoided.

To maintain strong bones, experts suggest that athletes should consume 1, to 1, milligrams of calcium daily, either in foods or through supplements. This suggestion applies to tennis players as well.

Your body needs sodium, potassium and magnesium to keep your muscles functioning and your energy levels up. They play an essential role in many part of the body and their absence can cause serious health problems. Make sure to get enough of these minerals from a balanced diet or supplements for a healthy lifestyle.

Zinc helps with growth, cell reproduction and testosterone production. Research shows that taking zinc can help you get over colds quickly. Supplements are the best option to keep your zinc levels up, but natural sources such as eggs, peas, chickpeas and pumpkin seeds can also be beneficial.

So if you're feeling under the weather, consider stocking up on zinc-rich foods to get back on your feet. Athletes often put a lot of strain on their knees, especially tennis players. While strengthening the muscles that support their joints can help, studies have shown another way to ease knee pain: glucosamine supplements.

Creatine is an important supplement for your fitness. It can help you have larger and stronger muscles, better anaerobic performance and faster strokes while playing sports.

It can also make your muscles stronger, improve recovery time when they are tired, and give you an edge in repeated sprints. Try it out to push your physical boundaries and reach new goals. If you want an extra boost of energy and focus, caffeine could be just what you need.

Several studies have shown that a caffeine bump can help people power through challenging tasks. Thus, maintaining a healthy diet and good hydration is essential for tennis players. Tennis players should ensure they are hydrating before, during, and after each match or training session. It is recommended to consume fluids that contain electrolytes to replace the sodium and potassium lost through sweat.

In order to maintain a healthy body, tennis players should also focus on maintaining strong bone density. Regular exercise and weight-bearing activities like tennis can be instrumental in building and maintaining strong bones. Lastly, consuming a snack or meal within 30 minutes after playing tennis can aid in muscle recovery and replenish energy stores for the next session.

Overall, following these nutrition and hydration tips can greatly improve the performance and overall well-being of tennis players.

Good Luck! How Tennis Is a Mental Game? Improve Your Mental Toughness. Junior Tennis Academy: Best Tennis Lesson for Kids in Singapore. Tennis Terminology : Understand the Glossary of Tennis Terms.

top of page. All Posts. Anais Gomar Isart Nov 15, 9 min read. Pre-Match Meals and Snacks. Nutrition to Plan During Your Tennis Match. Post-Game Nutrition Plan. The Role of Supplements. Tennis Players Must Focus on Important Nutrients, Vitamins and Minerals. Vitamins, Minerals and Supplements.

Vitamin E. Sodium, Potassium and Magnesium. best diet for tennis players diet for a teenage tennis player diet plan for junior tennis players diet plan for tennis players protein for tennis players tennis player meal plan.

Recent Posts See All. Post not marked as liked. If game times are delayed, include extra snacks up until start time. Pre-exercise eating should include carbohydrate for fuel, fluids for hydration, and be low in fats and fiber for quick digestion to avoid delayed gastric emptying, or stomach upset.

If you are a nervous athlete, try some liquid options to promote faster digestion, like a banana smoothie, boost juice or blended fruit drinks.

more about Pre-Competition Eating. Replacing fluids and electrolytes is a priority for any tennis match. However, if your match is extended beyond 90 minutes, fuel in the form of food should be eaten.

Suitable snacks for during a game include fruit, dried fruit, sandwiches with honey or jam, and muesli bars. Cooling strategies can be useful to keep body temperature in check, particularly on really hot days, to avoid heat stress. more about Competition Nutrition. Speedy recovery is really important if your next match in the tournament is between hours away.

Immediate snacks post-game including as many elements from the above list is essential, followed up with a more substantial meal about 90 minutes later.

Sooner if you have a late game, to avoid eating really late into the night. The quicker the recovery the quicker you will be back to feeling refreshed. more about Recovery Nutrition. Tennis at the competitive level requires a fair amount of travel.

There are many considerations to ensure you are at the top of your game when it comes time to play. The issues may be different depending on the location you are traveling to and if you are familiar with the location or not.

The following are some examples of things to consider;. Many of these things can be researched before departure, and certain things arranged, like taking your own preferred drinks and snacks with you.

Pre-planning is definitely required to make sure you are well prepared. See this Nutrition Guide for Traveling Athletes for more detail on this topic. Be aware of how your training load changes when away, including days of travel, and adjust nutritional intake accordingly.

more about Travel Nutrition. Tennis is one of the most popular sports in the world. Players must focus on Fitness , Nutrition and Psychology.

Who is the greatest ever , the fittest ever? It might be Federer , but Nadal and Williams have the most grand slam wins. Well not every sport, as there is a list of unusual sports , extinct sports and newly created sports.

How to get on these lists? See What is a sport? We also have sports winners lists , and about major sports events and a summary of every year. home search sitemap store. newsletter facebook X twitter. privacy policy disclaimer copyright.