Proper nutrition is an important factor in performance on the court. Without the appropriate quantities of essential nutrients, your body will not perform to its potential and you might find yourself tiring easily. Diet for tennis and fitness should be high in carbohydrates with enough but not too much protein. Fats should be kept to a minimum. Multiple small meals eaten regularly throughout the day are better for an athlete than two or three large meals.
Meal Frequency
While most people eat three major meals per day, tennis players and other athletes should eat higher numbers of lower-quantity meals. After a normal breakfast, eating small amounts frequently keeps energy constant and high. Large meals can feel heavy in your stomach, leading to decreased performance, indigestion and increased fat storage. Small snacks taken throughout the day are easy to digest, keeping the player feeling light and energized.
Carbohydrates
Carbohydrates are the most important factor in a tennis player's diet. Carbohydrates are broken down by the body into glycogen, the fuel for an athlete's muscles. Without proper amounts of carbohydrates, an athlete will tire and performance will dramatically decrease. Complex carbohydrates are the best way for an athlete to intake carbs. These carbs, found in pasta, bread and potatoes, provide the long-lasting energy necessary for long matches and training sessions. Simple carbs, like candy and sugared drinks, should be eaten sparingly, as they provide only a quick burst of energy followed by a dip in energy levels.
Proteins and Fats
While subsidiary to carbohydrates, proteins, fats and vitamins comprise significant portions of a tennis player's diet. Proteins are necessary for rebuilding muscle after workouts, but should be eaten in moderation. Two or three servings of protein should be eaten per day -- more and the calories will be stored as fat. Fat in a player's diet is required for energy in very long matches in which carbohydrates are mostly exhausted. Fifteen percent of a player's caloric intake should come from fats.
Hydration
Hydration, during and between meals, is essential to maintain healthy body processes and enable an athlete to compete at a high level. Energy and performance decrease significantly if you are dehydrated. Tennis players should consume at least 80 oz. of fluid every day. Water should be the main staple of hydration, but after serious matches electrolyte drinks are preferable.
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