Nutritional Tips for Tennis Players

Information from: Advanced Techniques for Competitive Tennis by Richard Schönborn

– Carbohydrates are the fuel for a player’s muscles. A guide: 6 gr. of carbohydrate per kg. of body weight every day.  Ex. 60 kg. 60×6=360 grams of carbohydrate.

-Starch, from cereals needs a long time to be available as an energy supply. Sugar is available faster. ex. Bread with jam is ideal for planning the supply of energy.

-Before and after training, fat prevents the rapid utilization of carbohydrates. Fats should be avoided, good quality oils should be used instead.

-Carbohydrate -rich snacks like fruit yoghurt with oats and bananas after school or work, prevent a fast drop in performance during training.

-Every snack should contain about 10% of the daily energy supply ( 180-240 kcal.) ex. A brown roll with low-fat cheese, a small pot of yoghurt with muesli or oats or some dried fruit.

-Make sure to drink plenty of water before training. The amount of water should be determined by the rate of sweating. Water should be drunk regularly during training sessions.

-A classic 3 main meal diet is not suitable for a tennis player. Snacks need to be part of the daily diet. The portion size of lunch and dinner should be smaller.

-Sweating and the consequent loss of fluid reduces the ability to perform. In the summer heat, you can lose 3 litres of sweat in an hour’s training. Start drinking during activity.

-In the daily diet, reduce meat servings by half and double carbohydrate intake, this is to reduce your fat intake.

-The supply of minerals, especially calcium and magnesium can be improved by the use of lactose. Lactose increases the reabsorption rate of these minerals and some trace elements.

-In the summer heat, the need for liquid rises sharply, correct drinks should be taken in training. Water and apple juice in a ratio of 3:1 gives a good supply to the body’s needs.

-Calcium is important especially for girls and women, to prevent the risk of osteoporosis. Calcium-rich foods are milk and milk products, sesame and linseed.

-Salads provide many vitamins and minerals, eat them with carbohydrates like bread or potatoes before a training session.

-Correct drinking quantities: 1.5 litres per day without sport, more with sports activity corresponding to the liquid lost in sweating. Mineral water with a ratio of calcium to magnesium

 of 2:1 is recommended.

-Snacks should contribute to a high protein Quality via a combination of animal and vegetable protein. ex. Milk with cereal, bread and cheese.

-Carbohydrates need water. After exercise, to replenish carbohydrate reserves effectively, the sufficient fluid should be drunk, for three grams of water are stored with every gram of carbohydrate.

-Carbonated water helps to protect against the attacking lactic acid produced in the muscles during intensive loading, and thus to maintain the performance ability for longer at a high level.

-The type of preparation determines whether meals aid performance. Nutrition-preserving cooking e.g., in pressure cookers preserves vitamins and minerals. Microwaving is also suitable for certain meals.

-Fruit and vegetables have what no vitamin tablet can provide: bioactive, vegetable content. They work as anti-oxidants. Fruit and vegetable extracts can provide a sufficient supply of these protection agents.

-In high-loading phases, top players have proved that lactose works as a natural carbohydrate/energy source. It can be added to food or mixed into drinks and is available in chemists and health food stores.

-A lot of sodium is lost by sweating. Sports drinks should replace this loss. A sports drink should contain at least 400 mg of sodium per litre, some bicarbonate mineral waters meet this requirement.

-Not all carbohydrates are the same: sugars quickly enter the bloodstream, but do not stay long and can even lead to nervousness and a lack of concentration.

-Pasta, rice and potatoes are valuable sources of carbohydrates. However, they are only as healthy as their preparation: when accompanied with grease, sauces, mayonnaise or a piece of fatty bacon, they turn meals into a supply of the performance-killer fat.

-In the first two hours after training the resynthesis of the glycogen reserves is particularly efficient. This means that at this time, sufficient high-value carbohydrates must be eaten’ e.g. a large portion of pasta, rice, potatoes

-The daily basic nutritional allowance should be composed mainly of carbohydrate-rich foods, corresponding to 60% of the whole calorie intake. (Wholemeal) pasta, rice, potatoes, whole meal bread, fruit and vegetables are suitable sources of carbohydrates.

-A sufficient iodine intake is important for sporting performance since the hormones produced by iodine are very important in the whole metabolism. Iodine salt can provide the required iodine supply.