Nutrition for Tennis Players

Have a Balanced Diet

Nutrition is not usually what you expect to learn when you pick up tennis. However, what you eat, or do not eat, has a direct impact on your performance on the court.

Let’s first look at the basic nutrition concepts that we should understand in order to maintain a healthy body. 

Nutrients can be grouped into six categories: carbohydrate, protein, fat, water, vitamins, and minerals.

Carbs, protein, and fat are considered macronutrients as they make up the bulk of our diets. When we think of food, this is what we usually have in mind.

Vitamins and minerals are micronutrients as we only need them in small quantities. Fruits and vegetables provide the best sources of micronutrients. 

You should strive to have a balanced diet in your everyday life. To have a balanced diet, you should (1) consume a wide variety of nutrients from all the food groups and (2) consume the appropriate amounts. 

The food pyramid can serve as a guide to help us combine our foods from the different groups. The food groups at the top of the pyramid should be consumed in smaller amounts relative to the food groups at the bottom. Our staple foods are at the bottom of the pyramid, and they are what we eat the most of. 

So have a balanced diet as part of your normal eating habits, and then load up on certain nutrients when you have your tennis sessions. Having understood the basic nutrition concepts, we shall now look at the nutrition for tennis players.

Most of us are recreational players. Although we do not train like a professional athlete, it is still important to take care of our bodies. What we eat goes into our bodies and has a direct impact on our performance.

What to Eat Just Before Your Session

On the day of your tennis session, you should stick to your normal meal times and have a balanced diet. However, about 30 minutes before your class, you can have a light snack with some carbs to provide you with that extra boost. 

Tennis is a sport that demands the explosive use of energy, so you will want to consume food with easily digestible carbs like bananas, raisins, fruit smoothies, energy bars, or low-fat yogurt. The supply of glucose will help prevent the sudden drop of your energy levels. 

Do avoid foods that are high in fat or fiber, as these slow digestion and may cause a stomach upset. Also avoid anything new as you do not know how your body will react to these new foods.

What to Eat During Your Session

Drink! It can be plain water or sports drinks, which may contain vitamins and minerals. 

 You will be perspiring throughout the session, and it is a good habit to take sips of your drink after every 15 minutes. Do not wait till you are thirsty and then gulp down water, as drinking too much at one go can make your stomach bloated. 

Taking regular sips instead of gulping down larger amounts helps your body absorb more of the water so you can stay hydrated. 

If it is going to be a long tennis session, you may supplement your hydration with some easily digestible carbs, for example bananas, raisins, fruit smoothies, or energy bars.

What to Eat After Your Session

What you eat after your session is really important as this is the stage where your body is ready to absorb most of its nutrients. 

Consuming fruits like apples or berries within an hour after your session is a quick way to replenish your electrolytes and carbs.

If it is your normal meal time, remember to have a full balanced meal. You can include more fish, as the omega-3 present can help improve muscle recovery and decrease soreness.

Eat in moderation and do not gorge yourself even if you feel you are really hungry.

Diet as a Lifestyle Choice

We have recommended having a balanced diet, in which you get nutrients from the six different food groups. However, there are other kinds of diets as well, for example, the vegan diet (vegetables only), the carnivore diet (meat only), the Atkins diet (no carbs), and intermittent fasting (only eating during certain hours).

Nutrition is a really broad topic, and there is no single consensus on what works best for every individual, since our bodies and lifestyles are different. 

You are encouraged to find a dietary plan that suits your lifestyle and eating habits. You need to believe in your diet and stick to it to see the benefits. 

A healthy diet, combined with regular exercise (through tennis!), can improve your quality of life. 

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