Nutrition for Tennis Players

People also ask

• What should a tennis player eat before a match?

  A meal with 1-4 g of carbohydrate per kg of body weight, eaten 1-4 hours before the first ball (ACSM / Academy of Nutrition and Dietetics / Dietitians of Canada joint position stand). For a 70 kg (154 lb) player that is 70-280 g of carbs. A practical plate for about 2-3 hours out: 158 g (1 cup) of cooked white rice, 100 g (3.5 oz) of grilled chicken, and 118 g (1 medium) banana, which totals roughly 72 g of carbs, or about 1 g per kg. If you are eating a full 3-4 hours before play, scale up toward 2-3 g per kg by adding a second serving of rice and 240 mL (1 cup) of fruit juice. Keep fat and fiber modest so the stomach empties quickly.

• How long before a tennis match should I eat?

  About 3 hours for a full meal, 1-2 hours for a light snack of roughly 1 g of carbs per kg, and 15-30 minutes for 15-30 g of fast carbs such as half a banana (60 g) or 240 mL (240 g, 8 fl oz) of a 6-8% sports drink. These windows come from the ACSM joint position stand. A large meal 30 minutes before play sends blood to the gut instead of the legs.

• How many carbs per hour should a tennis player consume during a match?

  30-60 g of carbohydrate per hour for sessions lasting 1-2.5 hours, and up to 90 g per hour of combined glucose and fructose for events beyond 2.5 hours (ACSM/Academy of Nutrition and Dietetics joint position stand; ISSN nutrient timing position stand). Changeovers make this simple: 15-30 g every 30-45 minutes, which is half to one banana (60-118 g) or 240-360 mL (240-360 g, 8-12 fl oz) of sports drink.

• How much water should a tennis player drink during a match?

  Start with 0.4-0.8 L (13-27 fl oz) per hour of play, then adjust to your own measured sweat rate. ACSM's fluid replacement position stand recommends 5-7 mL/kg about 4 hours before play, roughly 350-490 mL (12-17 fl oz) for a 70 kg player, and keeping body mass loss under 2%. Weighing in before and after a session is the most reliable way to personalize the number.

• What is the best drink for tennis players during a match?

  Water is enough for sessions under about 60-75 minutes. Beyond that, or in hot conditions, a drink with 6-8% carbohydrate and 300-600 mg of sodium per liter supports both fuel delivery and fluid retention (ACSM). If you sweat heavily or see white salt stains on your clothes, the sodium matters at least as much as the sugar.

• Are bananas good for tennis players?

  Yes. USDA FoodData Central lists one 118 g (1 medium) banana at roughly 27 g of carbohydrate, 422 mg of potassium, and about 3 g of fiber, with almost no fat (about 0.4 g). That profile makes it a strong 15-30 minute pre-match snack and a classic changeover food. Half a banana (60 g) is usually enough between games if you fill up easily.

• Do tennis players need protein shakes?

  No. Daily protein needs of 1.2-2.0 g per kg of body weight, or 84-140 g for a 70 kg player, can be met with food: 100 g (3.5 oz) of grilled chicken breast has about 31 g of protein and 170 g (6 oz) of plain Greek yogurt has about 17 g (USDA FoodData Central). A shake is simply a convenient 20-30 g option when a real meal is not practical after a match.

• What should tennis players eat after a match for recovery?

  If you play again within 8 hours, aim for 1.0-1.2 g of carbohydrate per kg per hour for the first 4 hours, plus 20-30 g of protein (ISSN nutrient timing position stand). For a 70 kg (154 lb) player that is 70-84 g of carbs per hour, for example 240 mL (1 cup) of low-fat chocolate milk with a banana and a turkey sandwich.

• How many calories does a tennis player burn in a match?

  The 2011 Compendium of Physical Activities lists singles at 8.0 METs and doubles at 6.0 METs. Because 1 MET is about 1 kcal per kg per hour, a 70 kg (154 lb) player burns roughly 560 kcal per hour in singles and 420 kcal per hour in doubles, so a 90-minute singles match comes out near 800-850 kcal. Body weight, pace, and heat shift the total.

• Should tennis players eat during changeovers?

  Yes, once a match passes roughly 60 minutes. Small, low-fiber foods are easiest to tolerate: 15-30 g of carbohydrate every 30-45 minutes, such as half a banana (60 g), about 20 g of dates, or 240 mL (240 g, 8 fl oz) of sports drink. That matches the 30-60 g per hour range in the ACSM/Academy of Nutrition and Dietetics joint position stand.

• Does caffeine help tennis performance?

  The ISSN caffeine position stand supports 3-6 mg per kg of body weight taken about 60 minutes before exercise for improved performance. For a 70 kg player that is 210-420 mg, roughly 2-4 cups (480-960 mL) of brewed coffee. Test the low end during practice matches first to check sleep quality and jitter tolerance.

• What should my child eat before tennis practice?

  Scale adult guidance down by body size. A junior weighing 45 kg (99 lb) needs roughly 45-60 g of carbohydrate 1-2 hours before play, for example a 40 g (1/2 cup dry) bowl of oats with milk and half a banana (60 g). Water is usually enough for practices under an hour; add a sports drink for long, hot sessions (ACSM fluid replacement position stand).