nutrition for tennis: fueling your performance · in hot, humid weather, and without a time limit....
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NUTRITION FOR TENNIS: FUELING YOUR PERFORMANCE
Knowing what to eat and drink on and off the court can mean the difference between winning and losing. Follow these nutrition tips to help you perform like a pro!
Nutrition: The food you put in your body directly impacts your performance on the court. Focus on whole grains, lean proteins, fruits, vegetables, and healthy fats to play at your best.
When? What? How much?Before 3-4 hours prior carbs + protein + fat meal
15-60 minutes prior carbs snackDuring every hour carbs 30-60 gramsAfter ≤ 30 minutes after carbs + protein snack
≤ 2 hours after carbs + protein + fat meal
Hydration: Water is the most important nutrient for tennis players since the sport is usually played in hot, humid weather, and without a time limit. Adopt a fluid plan and drink according to a schedule to avoid cramps and heat illness.
When? What? How much?Before 2-3 hours prior water >16 oz.
15-30 minutes prior 8 oz.During every 15-20 minutes water + sports drink 4-8 oz.After for every pound lost water 16-24 oz.
Do I REALLY need a sports drink? If training for more than 60 minutes—YES! Choose a sports drink to help replenish fluids and electrolytes lost in sweat and provide a quick energy source to sustain performance during intense and longer duration training sessions.
Dehydration: As little as a 2% loss of body weight due to dehydration has a negative impact on performance. The easiest way to determine your hydration status is to check the color of your urine.
Recovery: Be sure your recovery plan includes the 4 Rs—Refuel, Rebuild, Rehydrate, and Recharge—check off all 4 with adequate carbs, protein, water, and rest after intense workouts!
Hydrated Mildly Dehydrated Dehydrated
Tara Collingwood, MS, RDN, CSSD, LDN Trish Kellogg, MS, RDN, LDN
BREAKFAST: THE MOST IMPORTANT MEAL OF THE DAY
Tara Collingwood, MS, RDN, CSSD, LDN Trish Kellogg, MS, RDN, LDN
[email protected] | [email protected]
Breakfast is the meal that “breaks the fast” from the previous night’s slumber and supplies the body with an initial burst of fuel. Breakfast also sets the tone for the day, increases healthy eating habits throughout the day, and increases metabolic rate.
What To Eat? Eat a nutritious breakfast with slow burning foods (e.g., whole grains, eggs, fruit, dairy). These will give you long lasting energy and aid in controlling your appetite. Limit foods that are heavy in refined sugars (e.g., pastries, doughnuts). These are often high in calories, don’t contain many essential nutrients, and may leave you feeling drained.
When To Eat? Aim to eat breakfast within an hour of waking up.
What if you’re not hungry in the morning? Too often we train our bodies to ignore hunger and skip meals. If this is the case, it’s time to re-train your body to recognize hunger and want food in the morning.
What if you’re working out early in the day? If your body can’t tolerate a full meal at this time, start with something small that’s easy to digest (e.g., fruit, dry cereal, yogurt). Then eat a more substantial meal after your workout.
HEALTHY BREAKFAST IDEAS
Greek Yogurt + Granola + Fruit English Muffin + Scrambled Eggs + Cheese Tortilla + Eggs + Cheese + Beans + Salsa
Whole Grain Cereal or Oatmeal + Milk Cottage Cheese + Fruit
Smoothie Whole Wheat Bagel + Peanut Butter + Jelly
Toast + Smashed Avocado + Hard-Boiled Egg
Athletes require a lot of energy to power through practices, workouts, and busy schedules. Snacks are the perfect option when you’re on the go and can’t slow down, or when you need to bridge the gap between meals. Choose snacks that combine at least two of the food groups (carbs, protein, and fat) to give you sustained energy and keep you going strong!
SUGGESTED COMBOS Chocolate Milk + Fresh Fruit
Smoothie Triscuits + Babybel Cheese
Tortilla Chips + Salsa or Guacamole Peanut Butter & Jelly Sandwich
Tortilla Wrap + Deli Meat + Cheese English Muffin + Scrambled Eggs + Cheese + Veggies
Hummus + Pita Chips + Veggie Sticks Greek Yogurt + Granola + Fruit
Cottage Cheese + Fruit KIND, Clif, Luna, Kashi, or Nature Valley Protein Bars
Trail Mix Bean- or Broth-Based Soup
Apple + Almond or Peanut Butter Hard Boiled Egg + Pretzels
Beef or Turkey Jerky + Grapes Air-Popped Popcorn + Cheese Stick
SNACK SMARTER
BEFORE EXERCISE High Carbohydrate Moderate Protein Low Fat and Fiber
High Fluid High Salt (if hot/humid weather)
AFTER EXERCISE High Carbohydrate
Moderate to High Protein Moderate Fat and Fiber
High Fluid High Salt (if heavy sweater)