Before, during and after tennis, in order to stay hydrated, the players need to drink plenty of fluids e.g. sports drink and water. The players can assess how much fluid they have lost by weighing themselves both before and after the training session or game. They should then aim to drink at least 1.5 litres of fluid for every kilogram of body weight that they have lost. A play may be significantly dehydrated before becoming thirsty so thirst is generally not a good measure of fluid status. Therefore, sports drinks can be useful during training and matches. This is because they provide a rich source of carbohydrate and small amounts of salts that may be lost during play. It is important that the players stay hydrated because dehydration impairs exercise ability and skill execution. This can therefore significantly affect the tennis performance of the player. Producing regular amounts of clear urine is a good indicator of fluid status before exercise. Other warning signs of dehydration include dark urine, headaches and nausea, dizziness and cramps. So, especially in hot conditions, players need to pay extra attention to their fluid needs.
What Should Players Eat Pre-Event?
The pre-game meal should be eaten 2-3 hours prior to play and should be high in carbohydrate and low in fat. Foods low in fibre and fat may be preferred to avoid stomach discomfort. It is important to ensure the meal uses familiar foods and fluids and is well planned.
Examples of suitable pre event meals might include:
- Fresh/dried or canned fruit + yoghurt + low fat milkshake
- Breakfast cereal + low fat milk
- Muffins/crumpets/toast/scones with jam or honey
- Liquid meal supplement (e.g. PowerAde)
- Pancakes + syrup
- Pasta + tomato-based sauce or rice dish
What Should Players Eat or Drink During Competition?
- Tennis players should make use of each break in play to consume fluids such as sports drink and water (e.g. change of ends).
- The amount of food or fluid required during a match or training depends on the intensity and duration of the tennis.
- During extended tennis matches and training, snacks rich in carbohydrate can be used but, however, these are generally not required. Suitable snacks would include fruit, sports bars, muesli bars, lollies, sports drinks or water.
What Do Players Need During Recovery?
It is very important to refuel with carbohydrate-rich foods as soon as it is practical. This is in order to begin replenishing muscle glycogen stores for future training and games. This is especially important during weeks of heavy training or during tournament play when a number of matches are played within a short time frame. The number of training sessions and matches each day may influence when or how much a player should eat. This therefore needs the individual attention of the player in question.
Carbohydrate-rich snacks such as cereal/muesli bars, fruit and lollies and sports drinks are important for refuelling immediately after tennis, and can be used until the next meal opportunity. The next meal should provide plenty of foods rich in carbohydrate and should also resume the normal training eating pattern.
Other Nutrition Tips
- A balanced healthy diet will usually meet all of the nutritional requirements for tennis so supplements are generally not necessary.
- Sports drinks, cereal bars, fruit and other carbohydrate-rich snacks are usually the only supplements tennis players require, unless there is a specific physiological need for one ie. Deficiencies such as iron etc.
- Players should always carry carbohydrate-rich foods with them – probably keeping them in their training bags would be a good place.
- Liquid meal replacements, such as PowerAde, however be useful or convenient when in an unpredictable environment e.g. tournament play when the start of the next match is uncertain.
- Players should be well prepared and should not rely on the food being available or suitable at the venue they are playing at
