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Proper Tennis Nutrition

Mar 26th, 2012
Jacquelyn Davis

Pre-Match

  • 24-48 hours before match, begin carbohydrate, electrolyte and fluid intake
  • Fluids can include water, power drinks, milk or juice
  • 3-4 hours before match, eat a well-balanced meal rich in carbohydrates and fluid intake
  • Too much protein and fat in a pre-match meal can cause a slowed down digestion
  • 1 hour before match eat a carbohydrate-rich snack such as a sports drink and sports bar
  • Before match begins carbohydrate stores should be maximized

 

During Match

  • Carbohydrate and water intake are key during match play
  • Salt intake may also be used for fluid balance in especially hot conditions to prevent muscle cramps
  • Carbohydrate-electrolyte sports drinks provide energy for continued match play and electrolytes to maintain fluid balance
  • A combination of sports drinks and water should be drank to refrain from slowly absorbing consumption of fructose
  • Bananas are also a high potassium fruit that help prevent cramping during match play
  • A quick energy boost can be gained from a small snack such as crackers or a granola bar

 

Post Match

  • Restoring carbohydrates, electrolytes and fluid is key after a match
  • Sports drinks and sports bars or small carbohydrate-rich snacks such as crackers or a granola bar can begin the restoring process
  • A small source of protein combined with carbohydrates replenishes the stores more efficiently
  • If a second match is going to be played, the restoration process must begin immediately
  • If a second match will not be played, the process can be slowed down and spread out through the day, however the sooner the post match meal is eaten, the more effective the energy stores will be replenished