Sketch out the important factors that might affect your nutrition, for example how often you train, how long for, what time of the dy and at what intensity? This will help to refine your fuelling needs.

The most effective nutritional changes are those that are easy to adopt into your regular habits. That means finding foods that not only provide that combination of energy and essential nutrients, but also taste good, play nice with your digestive system and fit into the logistics of everyday life.

A good hydration strategy that meets your unique needs requires trial and error and attention to detail.

Monitor your sweat rate in different conditions, pay attention to thirst and keep an eye urine colour in the various conditions you face in training, match play and at rest.

FUEL YOUR NEXT TENNIS MATCH. By Team Veloforte July 09, By Team Veloforte July 19, Cart 0 items. FREE shipping will be applied at checkout Sorry, looks like we don't have enough of this product.

Your cart is currently empty. Shop by Health Goal. Items Free. Checkout Free. Nutrition for tennis players In a minute match players can burn between 1, and 1, calories. Fat Mono and polyunsaturated good fats support health. Vitamins, minerals and supplements Getting an adequate supply of vitamins and minerals from nutrient dense foods is important for everyone.

Vitamin E This antioxidant can potentially speed up recovery time during heavy training cycles or tournament play, by reducing free radical damage after exercising. Iron Tennis players and athletes in general deplete iron stores faster than non-athletes.

Sodium, potassium and magnesium Essential for muscle function and energy metabolism. Zinc Good for growth, cell reproduction and testosterone production, evidence shows zinc can help speed recovery from colds. Creatine Used to increase muscle strength, size and improve anaerobic performance, studies suggest that creatine supplementation could also help enhance stroke ball speed and repetitive sprint ability, increase maximum strength and speed recovery time from intense muscle fatigue.

Caffeine A well-timed hit of caffeine can boost alertness, fend off feelings of fatigue and make efforts seem, well, much less effort. Grains Grains provide a good source of complex carbs and — if you choose the right ones — nutrients that support performance and recovery.

Greens and cruciferous vegetables Low-fat, low carb, high-fibre greens, leaves and cruciferous vegetables like spinach, broccoli, kale, cauliflower, brussel sprouts and cabbage offer a lot of nutritional bang for buck. Bananas A go-to for tennis players, bananas deliver a wonderfully portable package fast-acting energy from simple carbs and around mg potassium to support muscle function.

Energy bars Energy bars make great pre-play glycogen top-ups and fast recovery fixes afterwards. Energy gels and chews With only 60 seconds during changeovers and 90 seconds during set changes, players need quick energy top ups.

Beetroot and beet juice Beetroot juice has become a popular go-to across many elite sports. Tart cherry juice Tart cherry juice has been identified as a rich source of antioxidants and anti-inflammatories and some research shows that it might help reduce strength loss due to muscle damage from specific exercises, particularly eccentric elbow drills that can help with tennis elbow.

Importance of hydration for tennis players The effects of dehydration range from fatigue to muscle cramps, and even feelings of faintness or dizziness.

Tennis player diet and nutrition plan Want to know what the average tennis pro eats? The night before a game Players have a meal high in complex carbohydrates often based on sources of whole grains or gluten-free options such as brown rice, sweet potatoes or quinoa. Breakfast Morning glycogen top-ups come in the form of cereals, porridge and smoothies.

Pre-match Around an hour before a game, players will reach for an additional energy top up. Post-match Like most athletes, immediately after a game, tennis players reach for classic recovery shakes, often personalised for their needs and tastes. Getting started with tennis nutrition 1. Understand your rhythms Understanding what constitutes a good diet for a tennis player, starts with mapping out your training and playing rhythms.

Find your good food habits The most effective nutritional changes are those that are easy to adopt into your regular habits. Create your hydration strategy A good hydration strategy that meets your unique needs requires trial and error and attention to detail. Natural, Powerful and Delicious.

Veloforte exists to help active people fuel better. Anti-Fatigue Caps - This unique supplement significantly increases endurance by neutralizing the fatigue-causing ammonia that builds up in the blood and muscles during endurance exercise.

Take one dose of capsules minutes before the start of your warmup, with additional doses of capsules hourly. this is a major key for noticeably enhancing athletic performance. The more consistent you are with ASAP post-exercise fueling— Recoverite or Organic Vegan Recoverite is ideal for that—among the many benefits you'll receive is more minutes of glycogen stored in the muscles—maxing out at somewhere between minutes—ready to serve you in future workouts and competitions.

See 4 in the earlier article for why this is so important. Taking a dose of Endurolytes or Endurolytes Extreme minutes prior to the start of your warmup—which should be very close to the actual start of the match—will cover your electrolytic during the first hour of the match.

The dose of Endurolytes can be anywhere from capsules, with most athletes using capsules an hour, the amount dependent on body weight and temperature conditions. Each scoop of HEED contains calories. I Steve Born personally use 1. Medium-weight athletes will find that 1. This allows the body to replenish and increase its glycogen stores while providing the raw materials the amino acids from protein to help rebuild the muscle tissue and support the immune system.

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My Account. My Account Log in Create account. Before you get to the protocol, here is some essential information Supplement Suggestions Liquid Endurance - This product, taken in a 3-day loading dose protocol before a hot-weather event, maximizes intercellular water levels to be called upon during activity.

Fueling Suggestions 1 Success "during" starts "after"! NOTE: Every scoop of HEED will supply a full spectrum of electrolytes. For some athletes, 1. This can easily be resolved by taking hourly doses of additional Endurolytes capsules or Endurolytes Extreme Another option is adding scoops of Endurolytes Extreme Powder to each HEED bottle.

The stop-and-go nature required high energy needs met with proper nutrition for each athlete to maintain optimal performance.

Often tennis matches take place inside or in hot, humid environments which can cause an excess of sweat-loss therefore decreasing performance if not properly hydrated. Nutrition plans for athletes should always be individualized per specific needs. Tennis players should focus on consuming energy providing foods such as whole grains, beans, peas and other complex carbohydrates.

Athletes should also focus on consuming lean sources of protein such as chicken, turkey, nuts, fish, eggs and dairy as well as fueling fats such as olive oil, sunflower oil and avocado.

A diet filled with color from fruits and vegetables helps to provide you with nourishing vitamins and minerals to aid in basic functions and can help increase your focus, coordination and recovery during matches.

Hydration can often be overlooked. Thirst is not always a determinant of hydration status and consuming adequate fluids should be a top priority daily. Dehydration during tennis matches can ultimately lead to an increase in cardiovascular strain, glycogen use, altered metabolism and central nervous system function and an increased risk in heat illness.

Salt plays an important part in hydration status. Packing salty snacks such as pretzels with you during competition days may help you replenish electrolytes lost during competition. How much should you be drinking?

Dividing your body weight in half should provide the minimum amount of fluid ounces needed per day to maintain normal body functions.

Every tennis match is different, but whether you're playing in a fast4 matchplay, league match or week-long tournament, tennis is a sport that places intensive demands on your body and energy levels.

This means that having a fuelling strategy is essential to maintain stamina, strength, speed and agility from the first point to the last.

The problem is, that with so many unknowns including match duration and intensity, and often even the start time , it's not always easy to know what to eat and when. Dan Ellis, lead nutritionist for the LTA, shares his advice to ensure you're well fuelled and ready to play your best.

Just as you might pack your bag or re-grip your rackets the night before every match, it's also important to take care of your nutrition.

The aim is to arrive on-court fully-loaded, then we can adapt the refuel after the match to reflect the match just played. On the day of the match, there could be the added complication of a few nerves.

Stick to known foods rather than trying anything new and try to establish a routine, so you follow the same pattern every time you play — although you may need to tailor things depending on the predicted start time of your match. These are quick to make, taste good, are easy to take on board and can be based on the ingredients you can access if you're not in your home country.

As the match gets closer, you need to keep fuelling. Around 2 hours before the match is a good time to get a decent amount of fluid on board to ensure optimal hydration, while allowing enough time for the fluid to pass before the match.

With less than an hour to go, your focus should be on topping up your carbohydrates and staying hydrated. This timeframe allows enough time for blood sugar to stabilise before the match," confirms Dan.

After that, the next time carbs should be taken on board is immediately before the match warm-up. Even with the right fuelling strategy before a match, after about an hour of intense play, your body's store of carbohydrates will have already taken a hit.

This makes it difficult to maintain blood glucose levels and supply your muscles with the energy they need. With only short opportunities to refuel — 90 seconds at the change of ends and seconds during set breaks — any on-court snacks need to be quick to consume and digest.

That's why many players use energy gels to help support their performance. Even if a match is not going to completely deplete fuel stores glycogen , it is still wise to maintain carbohydrate intake throughout the match to potentially protect the stores you'll need when playing day after day during a successful tournament.

This will keep fatigue at bay, performance optimal, and perhaps be the difference between winning and losing. Healthspan energy gels don't require water and are an easily absorbed, fast-acting source of carbohydrates.

Each sachet contains 25g carbohydrates in the superior maltodextrin to fructose ratio to allow for fast, effective re-fuelling without a sugar crash or gastrointestinal distress. Three important electrolytes are added to the gels, sodium, potassium and calcium, which are lost through sweating and are essential for tennis players.

If bananas are going to be part of the on-court fuelling, then the rule is 'the riper the better', as the glucose increases with ripeness 10 and gets into the bloodstream quickly and into the muscles.

Another thing to consider is your electrolytes, which are lost through sweating. This increases sweat rate as the body continues to attempt to thermoregulate and can result in high fluid losses of litres per hour.

Dehydration can impact decision-making 6 , increase cardiac strain 7 and impact temperature regulation. What Should I Eat After Playing Tennis? What Are Pickleball and Padel?

How Do I Get Started in Tennis? CLIF CLIF BAR White Chocolate Macadamia Nut See details. Where to buy. CLIF CLIF BAR MINIS Crunchy Peanut Butter Minis See details. CLIF CLIF BAR Peanut Butter Banana with Dark Chocolate See details. CLIF CLIF BAR Blueberry Almond Crisp See details.

CLIF CLIF BAR Chocolate Almond Fudge See details. CLIF CLIF BAR MINIS Chocolate Chip Minis See details. CLIF CLIF BAR MINIS White Chocolate Macadamia Nut Minis See details. What to Eat Before a Workout. Why Carbs Matter in an Athlete's Diet.

Drink 8 to 16 ounces water-based beverage water, juice, milk with every meal and snack. Alternate non-caffeinated beverages between caffeinated beverages throughout the day.

Limit caffeinated beverage intake after a certain time of day for example, 1 pm. Set a reasonable limit on coffee intake for instance, 1 to 2 cups per day. Substitute decaffeinated tea, soda, or coffee for some of your caffeinated drinks. Keep a water bottle with you at all times freeze overnight so it stays cool during the day.

Found in cereal, bread, pasta, potatoes, rice, legumes, fruits, vegetables, and sports products energy bars or sport beverages. There are two types of carbohydrates — simple sugars and complex starches.

Sugars are simple carbohydrates. They are called this because the body digests them quickly and easily. Starchy carbohydrates are referred to as complex carbohydrates.

These carbohydrates take longer to digest than simple carbohydrates. It is generally recommended that complex carbohydrates be consumed, especially those with a low glycemic index GI because they have high fibre and vitamin contents and give a sustained energy release over a long period of time.

However, liquid carbohydrate sources and foods containing simple carbohydrates may be used when it is necessary to raise the glucose level quickly during training or a match.

For tennis players, the glycemic effect can be very important, and it is critical that players understand which carbohydrates they should consume and when. Both pre-and post-match, choosing higher glycemic index foods can provide quicker energy and quicker recovery, but in the general training diet, it is recommended that players choose lower glycemic index foods to maintain a consistent blood sugar and energy level.

The GI rating, which ranges from 1 to , lets you know how quickly foods are changed into glucose. The faster the food is converted to blood sugar glucose , the higher the rating. Glucose is taken as the standard, with a value of Values of 70 or higher are considered high, 56 to 69 medium and 55 or less low.

However, keep in mind if you consume a food in combination with other nutrient categories, such as protein and fat, the glycemic index will change and be less of an issue.

Carbohydrates are stored as glycogen in the liver, which helps to maintain normal blood glucose, and in skeletal muscle, where it is used as a source of fuel for muscular activity.

Muscle glycogen is the main source of fuel used by the muscles to enable you to undertake both aerobic with oxygen and anaerobic without oxygen exercise, and may become a performance limiting factor during tennis, especially during long matches.

Fat sources in the diet are an important source of energy during long matches and training sessions, but is not meant to be the main energy source for tennis play. Too little fat may lead to vitamin deficiencies and organ damage and possibly weaken the immune system.