Nutrition for tennis is vital in preventing heat and hydration concerns in tennis. Here are some basic nutritional suggestions to prevent issues during tournaments:
FUELING GUIDELINES
Pre-Tennis Training or Matchplay (2 hours prior)
Type of Intake: Low/medium glycemic Index (GI) carbohydrate, with a moderate amount of protein. Drink at least 16-20 oz. of water.
Examples: Bowl of oatmeal with two eggs; Turkey, ham or roast beef sandwich
During Training or Matchplay
Type of Intake: Medium/high GI carbohydrate with small amount of protein (if tolerable); Water; Sports drink (6% carbohydrate solution with enhanced electrolytes)
Examples: Nutritional bars with between 200-300 calories (including 5-15 grams of protein)
Immediately Post-Training or Matchplay
Type of Intake: High GI carbohydrate with moderate protein using 1.5 grams/kilogram; Rehydrate with 120-200 percent of fluid lost during the match (Sports drink with added sodium. 1.4-1.2 teaspoon of salt in a 32 oz. product)
Examples: Sports drinks; Recovery shakes or bars; Jelly beans (high sugar) combined with nuts (protein); Trail mix; Chocolate milk
Post-Training Follow-Up
Type of Intake: Solid Low/medium GI carbohydrate meal with moderate amount of protein and liberal amount of salt added to foods.
Examples: Chicken with rice and vegetables; Fish with potatoes and salad; Steak and potatoes with vegetables
Acknowledgements:
This material was compiled by the USTA national body with the assistance of the following individuals:
Mark Kovacs, PhD, CSCS — Manager of Sport Science
Michael Yorio, MD — US Open Tournament Physician
Jessica Battaglia, MS, ATC/L — Assistant to Coaching Education and Sport Science
Paul Lubbers, PhD — Director of Coaching Education
Paul Roetert, PhD, FACSM — Managing Director of Player Development
Please see the USTA Player Development website for more information on heat and hydration issues at www.playerdevelopment.usta.com.
