Tennis has evolved so much from the past. Whether you talk about game styles, game strategies, techniques, technology everything has changed very quickly. One other thing that has changed drastically over the course of time is the diet of a tennis player. Advancement in sports sciences has helped players to take what they need exactly to build their bodies. With the help of science, the players have become stronger than ever and matches have become longer than ever. Rafael Nadal has played more than 20 matches that lasted over 4 hours in his career. This is quite a number.

Performance nutrition has now become an important part in a player’s development. Tennis is a very demanding and physical game played almost the whole year and sometimes in extreme weather conditions. So, you must know what to eat and what to not eat in order to be at your physical best even after spending 3 hours on the court.

Breakfast

On the morning of your tennis match, your breakfast must comprise of a high energy complex carbohydrate meal. This may include oatmeal, whole wheat, and low calorie fruits with small amount of protein intake like milk, yogurt, and egg whites. This high energy meal will allow you to store energy in the body that will be used later in the day. You should avoid a high sugar content breakfast which can cause a sudden energy drop while playing. Players must also contain drink plenty of water or drinks to keep the body hydrated.

Pre-Match Meal

A pre-match meal must be taken at least two hours before the start of the game. The meal must be a high carbohydrate meal like pasta to allow you to get enough energy before the match. Energy drinks should also be taken with the meal to have you optimum electrolytes in the body.

During the Match

A player must bring some snack bars or instant energy takes for the match. Dates, bananas, chocolates, peanut butter usually serves this purpose. It is good to have some instant energy item during the match as you will need some instant energy during the match. Keep yourself hydrated properly with plenty of electrolytes or energy drinks. Take some sips of drink at each change over.

Post-Match Meal

A tennis match is an activity involving extreme physical movements and you will lose lot of amount of energy. A post-match meal is essential to give your body a break and to recover. Ideally you must be taking a protein-rich meal to make up for the loss. Chicken, fish, beans usually help your body to recover from your grinding day. In the last, a good night sleep is vital for your body to give your muscles the required time to recover and your mind to fresh from the tense moments of the day.

Related Articles

ATP Tour February 3rd Week – Quarterfinals

ATP Tour February 3rd Week – Quarterfinals

ATP 500 Rio Open 2020 Quarterfinal 1: Gianluca Mager beat Dominic Thiem (7-6 (7-4), 7-5) Quarterfinal 2: Attila Balázs beat Pedro Martínez (2-6, 6-4, 6-2) Quarterfinal 3: Cristian Garín beat Federico Coria (2-6, 6-3, 7-5) Quarterfinal 4: Borna Ćorić beat Lorenzo...

Mutua Madrid Open set to feature Electronic Review System

Mutua Madrid Open set to feature Electronic Review System

The electronic review system was first introduced in 2006 at the Miami Open. Since then, the technology has become inevitable prospect in majority of the tournaments in the ATP Tour. Other surfaces, apart from clay have also inducted the technology including Wimbledon...

Roger Federer to miss French Open this year

Roger Federer to miss French Open this year

Roger Federer has announced on 20th February that he is withdrawing from the tour till the grass season after having an arthroscopic surgery on 19th February. Federer said on Twitter: “My right knee has been bothering me for a little while, I hoped it would go away,...

ATP Tour February 3rd Week – 2nd Round

ATP Tour February 3rd Week – 2nd Round

ATP 500 Rio Open 2020 2nd Round  Dominic Thiem beat Jaume Munar (6-7 (5-7), 6-3, 6-4) Gianluca Mager beat Joao Domingues (6-3, 7-6 (7-5)) Attila Balázs beat Thiago Monteiro (1-6, 6-1, 6-4) Pedro Martínez beat Pablo Andújar (6-1, 6-4) Federico Coria beat Carlos Alcaraz...

ATP Tour February 3rd Week – 1st Round

ATP Tour February 3rd Week – 1st Round

ATP 500 Rio Open 2020 1st Round Dominic Thiem beat Felipe Meligeni Alves Jaume Munar beat Salvatore Caruso Joao Domingues beat Federico Gaio Gianluca Mager beat Casper Ruud Thiago Monteiro beat Guido Pella Attila Balázs beat Pablo Cuevas Pedro Martínez beat Hugo...

Grand Slam Winners since Wimbledon 2003

Grand Slam Winners since Wimbledon 2003

Four Grand Slams are played each year. They are Australian Open, French Open, Wimbledon and US Open. Since 2003 Wimbledon, the game is completely dominated by 3 players, Roger Federer, Rafael Nadal and Novak Djokovic also called as "Big 3". Following table shows the...

Stay Up to Date With The Latest News & Updates

Get new posts in your Mailbox