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NUTRITION
FOR THE TENNIS
STUDENT-ATHLETE
n elite tennis athlete needs power, agility and on-court endurance. This requires a
nutrition strategy that meets the fuel needs for both endurance and repeated energy
Abursts. Tennis student-athletes need to focus on daily nutrition habits to ensure
adequate recovery and necessary training adaptations.
Many collegiate student-athletes struggle with balancing academic responsibilities and
proper fueling and hydrating for their sport. Often, they arrive at practice in an under-fueled,
dehydrated state. This leads to early fatigue and increases the risk for muscle cramps — and
both will inhibit you from performing optimally.
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THE UNIQUE — at least 50 percent are in a state of doubles tournaments. This places greater
PHYSIOLOGY OF TENNIS dehydration, primarily because they importance on breakfast in preparation
Many factors make tennis a unique rely on thirst to stimulate fluid intake. for the competitive season. Getting used
sport. Although tennis is a team sport, a But by the time you are thirsty, you are to eating breakfast in the preseason will
major component of tennis is individual already about 1 percent dehydrated. If make it much easier to do so when the
performance. Therefore, your nutrition plan dehydration continues, strength, aerobic competitive season begins.
must be individualized and adjusted daily capacity and neuromuscular function will Fruits and Veggies: Many student-
to accommodate varying training loads. be compromised, thus impacting your athletes eat inadequate amounts of fruits
Tennis also differs from other sports in performance. Proper hydration not only and vegetables, making them vulnerable
its sudden stop-and-go nature. Because is beneficial for endurance and power, to stress and greater inflammation. This
tennis athletes use both anaerobic but also it is helpful for concentration can weaken your immune system and
and aerobic energy systems, fueling and stroke precision. lower your work capacity.
strategies should address both Hydration Recommendations: You can still perform if you eat poor
endurance and explosive bursts. Tennis • Divide your body weight in half quantities of produce, but over time
also is typically played in warm and (in pounds) to know the minimum the lack of nutrients can lead to greater
hot environments, exacerbating sweat amount of fluid (in ounces) to drink on muscle injury, more frequent illness and
loss. Tennis athletes can lose up to 5 or a consistent basis. Harder workout lengthened recovery time. Try to eat a
6 pounds of sweat per hour, with each days will require more fluid to replace fruit or vegetable at every meal or snack
pound of sweat containing about 500 sweat and electrolyte losses. to minimize injuries and recovery time
milligrams of sodium. Thus, hydration and • Carry a water bottle throughout the between competitions.
electrolytes are critical to performance. day to make sure you meet your goals. It is essential to get a colorful variety
These factors make tennis athletes more • Keep water, electrolyte-containing of fruits and vegetables daily. The more
prone to muscle spasms and cramping. drinks and carbohydrate-containing “colors” you eat, the more essential
For optimal performance, the nutrition plan drinks courtside to drink during vitamins and minerals you provide your
should address all these factors. stoppages as needed. body. During hot and humid days on the
PRESEASON PHASE • A great way to think of on court court frozen grapes, sliced bananas, orange
hydrating and fueling is “bites and wedges or cold pickles can help provide
Tennis season can be split into three gulps.” Take fluids in large gulps and good sources of electrolytes and water to
phases: preseason, competition and fuel consistently with bites of fruit, help prevent cramping or dehydration.
championship. During preseason, the chews, bars or trail mix. Recovery: One definition of recovery
goal is to adapt to increased conditioning, Eat Breakfast: Breakfast provides a is returning to a normal and better
resulting in improved cardiorespiratory good fuel source to start the day and condition. For tennis players, this is
fitness and power. Hydration and fueling stops the catabolism (muscle breakdown) getting your body back to how it was
are key to ensuring that adaptation that occurs overnight when food is not before the training session or competition.
occurs. It is vital to adopt sound nutrition eaten. It is easier to eat optimal amounts The quicker you recover, the sooner
strategies during this phase because these of all nutrients when you start with you can train or compete at an optimal
healthy habits will set you up for a season breakfast. Student-athletes who skip level again. There are three main areas
of either optimal energy and recovery, or breakfast tend to be overly hungry later, you should focus on: replacing fluids lost
of struggling to recover from one match and tend to backload meals – eating more through sweat, replenishing carbohydrate
to the next. During preseason, it is most at the end of the day than the beginning – stores and repairing the muscle damaged
important to: which is associated with less muscle mass during the workout.
• Drink adequate fluids; and higher amounts of body fat. Carbohydrates: Carbohydrates
• Eat breakfast daily; Tennis may require frequent long- contribute to increased muscle glycogen
• Consume adequate fruits and distance travel, making breakfast even stores used for peak performance.
vegetables; and more important, because it might be the A low-carbohydrate diet can hinder
• Take recovery nutrition seriously. only sit-down meal of the day. Tennis high-intensity exercise and endurance
Maintain Hydration: Hydration is may require multiple spurts of activity performance, both of which take place
overlooked by many tennis players in a day if playing in both singles and in tennis. As an intermittent sport, tennis
FRUITS AND VEGETABLES BY COLOR
Red Yellow/Orange White Green Blue/Purple
Cherries Butternut Squash Apples Asparagus Black Olives
Cranberries Cantaloupe Bananas Avocado Blackberries
Dried Cranberries Carrots Cauliflower Broccoli Blueberries
Raspberries Grapefruit Onions Brussels Sprouts Eggplant
Red Bell Peppers Oranges Pears Collards Plums
Red Cabbage Peaches White Peaches Green Bell Peppers Prunes
Strawberries Pineapples White Potatoes Green Olives Purple Grapes
Tomatoes Pumpkin Guacamole Raisins
Watermelon Sweet Potatoes Kale
Tangerines Mustard Greens
Yellow Bell Peppers Romaine Lettuce
Spinach
HOW TO FOCUS NUTRITION FOR COMPETITION
Day before competition: Your eating pattern should be same as Day of competition: Eat a pre-match meal about three hours
your normal routine, with a focus on refueling your muscles with before the match starts consisting mostly of carbohydrates with
carbohydrates (e.g., fruit, pasta, potatoes, rice, bread, grains). moderate protein.
One to three hours before bedtime: Eat a small snack that One hour before and during competition lasting longer than
includes carbohydrates and a moderate amount of quality an hour: Eat easily digestible carbohydrates (e.g., sports drinks,
protein (e.g., Greek yogurt, cottage cheese, milk, eggs, chicken). gels, energy chews, low-fiber energy bars).
Hydrate Hydrate
• Multiply your body weight (pounds) by 0.6 to 0.7. This is the • Drink 16 to 24 ounces of water or sports drink two to
number of ounces of fluid you should drink the day before three hours before the match starts.
competition. • Drink another 8 ounces 15 to 30 minutes before the
• Drink 16 to 20 ounces of water, sports drink or milk before match starts.
going to bed. • At every change of ends, drink 8 to 12 ounces of water
or sports drink.
Electrolytes • Even in a tie-break change, have a few mouthfuls of water
• Salt your food or eat salty snacks such as pretzels. or sports drink.
• Get enough electrolytes during the day. Possibly • Drink at least 32 ounces of fluids after the match is completed.
supplement extra electrolytes, if directed by a sports Refuel and repair
registered dietitian. Your electrolyte needs are specific to • Eat a combination of carbohydrates and protein
you, because people vary drastically in their sodium losses immediately after the match (within 15-30 minutes).
in sweat. Inadequate electrolyte intake can produce muscle Eat a full meal one to two hours later with a similar
spasms, cramping and dizziness. composition to the pre-match meal.
is played in brief periods of four to 10 the main energy source for low- and nutrition. Once you have finished play for
seconds of activity with short, active moderate-intensity exercise. Eating the the day, your two main nutritional concerns
recovery. Tennis has no defined time right types of fat can help your body are rehydration and rapid replenishment of
limit, so the length of a competition fight inflammation and aid in hormone glycogen stores.
varies greatly. Tennis players should plan regulation. Strive to include healthy fats Plan to have carbohydrates and protein
ahead and bring convenient sources of daily, such as nuts, seeds, olive oil and readily available at courtside when you
carbohydrate to eat during the multiple fatty fish (e.g., salmon and tuna). finish the match. Great protein-based
stoppages in play. snacks for recovery are
Protein: Protein low-fat string cheese,
is necessary after yogurt, hard-boiled
workouts and eggs or beef jerky. For
competitions to carbohydrate recovery
repair the damage foods, it is hard to
that occurred during beat fresh fruits, and
exercise. Exercise the more colors, the
intensity and body better. Great combo
weight dictate how foods include a lean
much protein is deli meat sandwich,
needed. A good target trail mix and a cup
to aim for is at least of low-fat chocolate
20 grams of protein milk. The post-match
within 15 minutes snack begins the
after practice or process of glycogen
competition, or replenishment and
multiply your weight muscle repair, while
(pounds) by 0.2 giving you time to
grams. If muscle shower, go to the
building is your goal, training room and
protein intake should rest before dinner.
be on the higher The post-match meal
end of the range of should include:
0.55 to 0.8 grams • Starches, such as
per pound of body weight, depending The Pre-Competition Meal: The goal baked potatoes, rice or pasta, covering
on the intensity of your strength and of the pre-competition meal is to maintain at least two-thirds of the plate.
conditioning program. normal blood glucose levels for optimal • Moderate protein, such as a chicken
COMPETITION PHASE mental focus, provide carbohydrates breast or salmon fillet, to enhance
to delay fatigue, and ensure proper glycogen storage.
During the competition phase, student- hydration leading into the match. There • Fruits and vegetables to provide
athletes build upon the habits developed is no magic formula for this pre-match antioxidants, more carbohydrates
during preseason. Athletes and coaches meal to guarantee top performance, but and water.
often make the mistake of emphasizing it should be familiar, and be eaten three • Cherry juice or dried cherries, if
the importance of the pre-competition to four hours before the match begins. It possible, to enhance recovery by
meal while neglecting the daily nutrition should consist of mostly carbohydrates, fighting inflammation.
routine. Daily nutrition is more vital lean protein, and some fruit or vegetables. • The addition of salt to
to performance than the one meal Avoid high-fiber items that can disturb the foods and enough fluids to
leading into a competition. During gastrointestinal system and high-fat items replace the sweat lost during the
the competition phase, the focus is on that can delay food leaving the stomach. match.
overall weight and muscle maintenance Another option that some athletes prefer is
and fueling for workouts and matches. a smaller meal and snacking on easy-to-
Carbohydrates are the key fuel for digest carbohydrates (e.g., sports drinks,
the high-intensity, maximum-outburst gels, energy chews, low-fiber energy
activity of tennis. Primary sources of bars) one hour before the match
carbohydrate are fruits, potatoes and starts and during the competition.
grains. Eat these at each meal and CHAMPIONSHIP/
before and after training. POSTSEASON PHASE
Be sure also to eat adequate protein
and fat. Protein aids in muscle growth, During the championship
muscle repair and boosting the immune phase, tennis athletes can play
system. Key sources of protein are low-fat long matches on successive
dairy, eggs, chicken, and lean beef and days, which can be grueling.
pork. To maximize muscle repair, aim Proper fueling and recovery
for eating 20 to 25 grams of lean protein are essential to performing
every three to four hours. One 3-ounce on successive days of
chicken breast (about the size of a deck competition.
of cards) or a can of tuna provides the The fueling strategies
recommended high-quality protein. you used during the regular
Fat may have a bad reputation for season should continue
increasing weight and disease risks, through the championship
but eating too little of it may impair season, but increase your
tennis performance because it is focus on post-match
Written by registered dietitians (RDs). For advice on customizing a recovery plan, consult an RD who specializes in sports, particularly a board-certified specialist in sports dietetics (CSSD).
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