The diet for a tennis player with aspirations to be outstanding should mirror the diet of elite college and professional players. To have the strength and stamina to play matches that might last for hours, you need the proper fuel for your body at the right times -- during day-to-day training, shortly before a match, during a match and after a match.
Basic Diet
Eat at least 2.7 g of carbohydrates per pound of body weight every day, according to the American Dietetic Association. Sources of good carbs include whole-grain breads and cereals, fruits and vegetables. Your protein intake should total 0.55 to 0.8 g per pound per day. Protein is essential for muscle development and repair, but eating too much protein is counterproductive. You'll find protein in fish, chicken turkey, beef, milk, cheese, yogurt, eggs and soy. Lean cuts of meat and low-fat dairy is advisable. Your consumption of healthy fats should be at least 0.45 g per pound. Healthy fats include nuts, olive oil and avocados.
Pre-Match
Two days before the match, increase the number of carbs you are eating, according to the International Tennis Federation website. One day before the match, meals that are high in carbs and include some lean protein and healthy fats are the way to go. Good meal choices include pasta or rice topped with tomatoes, vegetables or meat sauce; chili with chicken or turkey and cornbread or whole wheat rolls; pizza with low-fat cheese; and salad. On match day, a good breakfast might consist of oatmeal with low-fat milk, toast with jam or honey and fruit juice or fresh fruit. Be sure to drink extra amounts of water a day or two before a match.
Match and Post-Match
Drink two cups of water or a sports drink two hours before competition. On days that are particularly hot or humid, a sports drink will replace lost minerals. At every changeover during a match, drink 5 to 10 oz. of a sports drink. After the match, drink enough water or sports drink to replace the water weight that you sweated out. Drink three cups for each pound you lose. Eat a snack that contains proteins and carbs 30 to 60 minutes after the match -- some coaches of Olympic athletes recommend eating within 10 minutes. Getting proteins and carbs into your system soon after competition speeds your recovery and reduces your soreness the next day. Eat a high-carb meal within two hours of competition, but it takes 20 hours to fully restore your glycogen level to refuel your body.
Consideratons
Healthy snacks between meals and during long matches keeps your blood sugar level from dropping and sapping your energy. Fruits, vegetables and cereal bars are good choices. An aspiring tennis player doesn't have to deprive herself of all "junk" food. A chocolate bar or a fast-food burger is OK once in a while. But if you intend to be a champion, you need to eat like one, as well.
Member Comments