Professional tennis has gone through some major changes over the last 10 years with how the game is played. The speed of the game has taken on new levels, making it crucial for any professional tennis player to examine what he is adding to his body to remain competitive. Players travel for most of the year, requiring a need to know what to feed their body. A combination of an individualized healthy diet and understanding of what to eat will help a tennis pros stay at the top of his game.
Individualized Plans
Not all tennis players are developed equal. What is good for Roger Federer may not be right for Andy Roddick. These days, elite pros seek advice from dietitians. Some players have hired personal chefs who develop, prepare and cook healthy meals. Nutrition plays a vital role in a professional player's development, requiring a commitment to a healthy lifestyle.
Fruits and Vegetables
Fruits and vegetables are required in a tennis pro's diet. They offer vitamins, nutrients, minerals and antioxidants. According to Dr. Christopher D. Jensen, PhD, MPH, RD, "A healthy diet includes the following; three to five servings of vegetables and two to four servings of fruits." One vegetable serving is a half cup of cooked vegetables, salad, spinach, tomatoes or other vegetables. One fruit serving could be a half cup of any kind of berries, or a serving can also be one banana, apple or peach.
Carbohydrates
Tennis players can lose between 500 to 1500 calories in a tennis match. Tournaments typically last for a week; if a pro continues to win, he will need to refuel his bodies with carbohydrates. Carbohydrates are needed for the nutrients, energy and fiber they offer. According to an article by Louise Burke and John Hawley of the Australian Institute of Sports, "A user friendly guideline is 7 to 10 grams of carbohydrates per kilogram of body mass." Depending on pros body type, players will eat the appropriate servings of foods such as pasta, rice, bread, some sports drinks and cereals.
Protein
Tennis professionals need protein for their muscles, which helps with muscle recovery from long matches or injuries. Chef Brad Peterson, an expert on grains, says, "Oats have excellent nutritional qualities and are rich in high-quality, protein, seven B vitamins, calcium, fiber and unsaturated fats." Pros will eat foods that have high protein content, such as fish, poultry, eggs and meat. Depending on the player's body type, they will eat two to five servings to achieve the protein they need.
Fluids
According to Paige Love MS, RD, "A player needs to drink 80 ounces of hydrating fluids a day." Players need to stay hydrated and not wait until the last minute to drink. Pro players drink the appropriate amount of fluids throughout the day and the night before matches in order to keep the body fueled. During a match, players can lose 2 1/2 to 3 1/2 liters of fluid. They sip sports drinks filled with electrolytes, sodium, proteins and carbohydrates.
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