6 Nutrition Tips for Tennis

Posted: July 12, 2010 in Quick Read, Training Article
Tags: , , , , , , , , ,

It’s important to stay ahead of the game in every area if you take your racquet sports seriously.  Even as someone who plays for fun you can improve your game with a few simple tips.  Hopefully these will provide a source of inspiration if you want to look in more details on the web!

1)    STAY HYDRATED: Even a 1% fall in your dehydration level can have a significant effect on performance.  Make sure you drink fluids before, during and after playing or training.  If you are dehydrated then you’ll fatigue early.

2)     EAT AFTER TRAINING: You should load yourself with some carbs within 15 to 45 minutes of finishing training or playing.  Try to eat a 3 to 1 ratio of carbs to protein.  A good shake or energy bar will maximise recovery.

3)     AVOID ENERGY DRINKS: Energy drinks will give you a sugar high that lasts a maximum of 30 minutes.  As your training sessions are likely longer then you are better with Gatorade or another carb based drink.

4)     EAT BREAKFAST: If you are hitting the courts wtihin an hour of eating keep it small and light.  If it’s going to be a good 3 hours then have your full breakfast of around 400 calories.  A mix of carbs and protein is fine.

5)     EAT PROTEIN: Bodybuilders should get around 1.5g of protein per lean pound of body mass.  You should be getting around 0.7.  Have some protein intake at every meal.  Eggs, meat or dairy it doesn’t really matter.

6)     WATCH THE POUNDS: Keep an eye on your bodyweight.  Ask a nutritionist to work out how many calories you should consume a day.  Then stick to it.  Excess bodyweight is one of the most limiting factors in a tennis player’s game.

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