Performance-boosting foods for tennis -
We recommend switching to Edge, Chrome, Safari, or Firefox. Spend £40 more for FREE shipping. FREE shipping will be applied at checkout. Building the best diet for a tennis player can be tricky. Tennis is an intermittent sport that mixes stop-start bursts of high intensity that rely on explosive energy with active and passive rest periods.
In matches, you might find yourself pushing your limits for up to five hours or more and even though as little as 15 percent of that time is actual matchplay, pros can cover as much as 10 miles on court. Fuelling for speed, power, agility, endurance and alertness, requires a smart nutritional approach.
As a proud partner of the UK Pro League tennis, Veloforte brings a wealth of expertise in creating powerful and tasty real-food fuel, carefully crafted to boost performance on court.
In a minute match players can burn between 1, and 1, calories. Like all athletes, players should aim to fuel that effort with a well-balanced diet of carbs, protein and fats. They should also pay close attention to the vitamins and nutrients that support joints, tendons and ligaments, sleep, concentration and a healthy immune system.
The body converts these carbohydrates into readily-available glucose and uses them immediately to fuel your ball chasing and baseline scurrying. These limited glycogen stores hold between and g and take between 60 and 90 minutes of exercise to empty, depending on intensity.
You need to adapt your carb intake to meet the specific demands of training days, match days and rest days. The aim is to arrive at your training sessions and matches with your glycogen tanks full.
As a rule of thumb, research suggests that tennis players should aim for grams per kilogram of bodyweight daily when intensity is moderate to high and grams per kilogram when the intensity is high, or during tournament weeks.
During training and match play beyond 90 minutes, experts recommend topping up with g carbs per hour. After training and matches, you also need carbs to restock your tanks, a crucial part of effective recovery. It repairs muscle damage and micro tears suffered during exercise and supports recovery between training sessions.
It also helps the uptake of glycogen into the muscles after matches, refuelling them for your next session.
Individual protein requirements vary. However, research suggests that consuming 1. You can meet your needs from plant or animal sources but you should aim for combinations that provide complete proteins with all 20 essential amino acids with meals and snacks like hummus and pita bread and peanut butter on wholewheat toast.
Protein shakes offer a convenient way to boost your protein intake around workouts and matches too and the new range of natural Veloforte recovery shakes pack the perfect balance of carbs, protein and electrolytes to help speed your recovery.
They pack an optimal ratio of carbs to protein, in a convenient — and delicious — hit of complete proteins. Mono and polyunsaturated good fats support health.
They can help lower blood pressure levels, reduce cholesterol and cut the risk of heart disease. Saturated fat intake — found in foods like cakes, biscuits, crisps and fatty red meat — should be limited.
Getting an adequate supply of vitamins and minerals from nutrient dense foods is important for everyone. But when it comes to nutrition for tennis, these extras in your diet are particularly important to health and performance. You can get many of your vital nutrients from regular foods but in some cases supplements might be needed to plug any gaps.
Here are some to watch for in your tennis diet plan. This antioxidant can potentially speed up recovery time during heavy training cycles or tournament play, by reducing free radical damage after exercising. Tennis players and athletes in general deplete iron stores faster than non-athletes.
Ensuring good iron levels helps fend off any fatigue that might impair training and match performance. Good for growth, cell reproduction and testosterone production, evidence shows zinc can help speed recovery from colds. The cold-fighting doses in the studies required supplements but eggs, peas, chickpeas and pumpkin seeds are all good natural sources.
In one study, patients with acute knee injuries saw significant improvement in knee flexion and extension after 28 days supplementing with 1, mg per day.
Used to increase muscle strength, size and improve anaerobic performance, studies suggest that creatine supplementation could also help enhance stroke ball speed and repetitive sprint ability, increase maximum strength and speed recovery time from intense muscle fatigue.
A well-timed hit of caffeine can boost alertness, fend off feelings of fatigue and make efforts seem, well, much less effort. In one study, caffeine supplementation improved hitting accuracy and success in women while another study found that serve speed was improved in a prolonged match simulation.
Caffeine affects individuals differently but research suggests that tennis players could benefit from doses of 3 mg·kg when match play exceeds 2 hours.
A regular source of carbohydrate for most athletes and tennis players are no exception. Dehydration during tennis matches can ultimately lead to an increase in cardiovascular strain, glycogen use, altered metabolism and central nervous system function and an increased risk in heat illness.
Salt plays an important part in hydration status. Packing salty snacks such as pretzels with you during competition days may help you replenish electrolytes lost during competition.
How much should you be drinking? Dividing your body weight in half should provide the minimum amount of fluid ounces needed per day to maintain normal body functions. How much fluid you need may depend more on your sweat rate. Breakfast provides an essential baseline of fuel on any day of training or competition.
Consuming food early in the day halts the catabolism that occurs overnight when food is not consumed and allows you to gain energy for any early morning activity. Though snacks fruits, chews, fruit snacks, trail mix and granola bars should be kept on the court for frequent fueling, relying on these without a solid fuel foundation is not sustainable.
Aim to consume adequate protein throughout the day by including a lean protein source with every meal and a protein snack in-between.
Think: one piece of chicken breast 3 oz or a deck of cards is about 23 grams of protein. Not hungry in the morning? Your body can be trained leading up to competition days to tolerate any fluid or food. Maintaining optimal hydration levels is important for peak performance and overall health.
Adequate nutrition plays a vital role in post-match recovery for tennis players. Consuming the right foods and following specific nutritional guidelines can significantly enhance recovery and prepare athletes for their next performance. Here, we explore essential tips and foods that form an integral part of tennis recovery nutrition:.
For tennis players, tailored fitness routines are required to enhance on-court performance. Incorporating exercises that mimic tennis movements can significantly boost agility, strength, and endurance.
This segment of training, often overlooked, is as essential as mastering the backhand or perfecting the serve. Consistent engagement in tennis flexibility exercises is vital for players who aim to enhance their game and safeguard their health.
In conclusion, the synergy of proper nutrition and targeted fitness is the secret to unlocking peak performance in tennis. Players can significantly enhance their game by understanding what to eat before a match and engaging in exercises designed to boost tennis abilities.
This blog has outlined critical tennis nutrition and fitness strategies, emphasising the importance of a balanced diet for energy and endurance alongside tailored fitness routines for strength, agility, and flexibility. Embrace these insights and tips to elevate your tennis experience to the next level.
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BOOK NOW. Introduction to Tennis Nutrition and Fitness Optimising performance on the tennis court involves more than just practice and skill.
Pre-Match Nutrition: Fueling Up for Optimal Performance Understanding the importance of pre-match nutrition is paramount for tennis players aiming for peak performance. Here, we explore the essentials of pre-match meals for tennis, ensuring players are optimally fueled: Carbohydrates for Energy : Choose complex carbohydrates such as pasta or whole grains.
These provide a steady energy release, keeping you fueled during long matches. Lean Protein for Muscle Support : Include lean proteins such as chicken or fish. These aid in muscle repair and recovery.
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