It's no secret that what you eat will fuel your body. You want to try to keep it as nutritious as possible. This is especially true for athletes. Tennis players in particular need to be careful about what they are consuming before and after matches because it is a sport that doesn't have a time clock. When you go out on the court to play, you must be physically prepared to be out there for hours.
Before A Match
Do not eat a lot just before you walk on a court, but eat a large meal three to four hours before your match. The meal should be high in carbohydrates, vitamins and protein, such as a turkey sandwich with an apple, or pasta with grilled chicken and vegetables. Either a glass of milk or a protein drink is good to include also. Then, about an hour before you are going on court, have a light snack, like yogurt and peanut butter on crackers.
During A Match
Heat-related cramps can be caused by fluid depletion in the body. In addition to drinking plenty of water to replace what your body sweated out, you may prefer sports drinks, though be careful that the ones you buy contain more nutrients than sugar. Definitely avoid caffeinated drinks on the court as they do nothing to help hydration. It is also a good idea to bring some nutrition out to the court with you. Try a protein bar, or have a banana, which is loaded with potassium.
After A Match
It's difficult to sit down to a meal right after a match when you want to concentrate on stretching and then taking a shower, but you should have something within the first half hour. Grab a protein bar and wash it down with a sports drink. Then, once you are settled, sit down to a full meal that will replace the protein, carbohydrates, minerals and vitamins you depleted during the match. This meal should be similar to what you ate a few hours before your match, but with larger portions.
Daily
Proper nutrition is something you should just concentrate on all the time, not just on match day. Always eat balanced meals, starting with breakfast. Athletes should include lots of carbohydrates, such as cereal, rice, pasta and fruits in all meals. Chicken and fish are healthy options for lean protein. Don't forget to include healthy fats that come from olive oil, nuts and avocados, while avoiding saturated fats such as butter and coconut oil. Add in snacks on practice days just as you would pre-match.
Considerations
Keep in mind that your age, body type and weight will have an influence on what you should eat as a tennis player. If you are an athlete who regularly participates in sports, you would benefit from an evaluation with a nutritionist, or at least a discussion with your doctor on proper nutrition to help prevent illness and injury. Avoid taking supplements for added nutrients unless told to do so by a healthcare professional.
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