Nutrition in Tennis

Tennis is a unique sport. This sport, which usually starts by training as a team, turns completely into individual performance and training as it becomes professional. For this reason, a personalized tennis player diet should be prepared by an athlete dietitian. The biggest difference from other sports is that it is based on standing and moving during the match. For this reason, tennis athletes use aerobic and anaerobic energy systems. The athlete nutrition program that needs to be prepared should be organized according to both endurance and explosive strength.

Tennis players should get all their nutrients in a balanced way, that is, they should have a balanced diet. In general, they should get their high energy needs mainly from carbohydrates and consume plenty of water due to the high heat production in their bodies outdoors and in the heat. The nutrition of performance players should be regulated on a personal basis after personalized measurements.

How Should Nutrition Be in Tennis?

Tennis requires quick reaction and strategic thinking to reflect speed, strength and aerobic endurance. It also requires fast and explosive movements such as acceleration, deceleration, stretching, jumping and hitting in various body positions. Factors such as the court surface on which tennis is played, the purpose of the game played, the duration of the match or training, the game process and weather conditions, temperature and humidity determine the energy needs of the athlete. According to the International Tennis Federation, most players’ daily energy needs are around 2500 kcal, but for some players this can be up to 3000 kcal. It is estimated that the daily energy requirements of professional tennis players are between 3500 k Decal and 5000 k decal.

Nutrition before a Match or Training

Athletes should adjust and increase their daily food intake and training plans a week before the competition, accompanied by a sports dietitian and a tennis instructor, and make sure that they are fully prepared for the next match. For this reason, nutrition and training planning a week before the competition are of great importance. There are 2 details that need to be paid the most attention to achieve them:

1- Athletes should fill the glycogen stores used as an energy source during the match by eating right, taking enough carbohydrates.

2- Great importance should be paid to fluid intake.

Athletes should increase their carbohydrate stores before competition. In this way, they will have completely filled the energy stores necessary for the competition. Glycogen, or carbohydrate, is one of the main types of energy used in tennis. These two are very important.

Consuming carbohydrate sources with a low glycemic index that are high in fiber sources, such as whole grain bread, bulgur, whole wheat bread, will ensure that glycogen stores are filled to the maximum level. According to studies conducted together with these, reducing the intensity and duration of training during this period, along with a balanced increase in carbohydrate intake for four or five days, is effective in filling glycogen stores at the maximum level before a competition.

Nutrition during the match

Thanks to the court change rule found in tennis competitions, there is enough opportunity for extra carbohydrate and fluid intake. Thanks to carbohydrates and liquids taken in sufficient and correct amounts during the match, fatigue during the match is postponed, and exercise performance is maintained at the same intensity.

What is the Energy Requirement of Tennis Players?

The amount of calories required in the sport of tennis varies greatly according to the training performed. The calories that should be taken in tennis athlete nutrition range from 2300 calories to 5000 calories depending on age, height, gender and professional level.

How Should Protein Consumption Be in Tennis Nutrition?

For tennis players, proteins are valuable for November muscle development and November muscle recovery after training. In a proper nutrition program, proteins should not be used as an energy source. Adequate protein consumption should be made at breakfast meals, 3 hours before training and at post-training meals. The protein consumed performs November muscle repair until the next training session and allows athletes to return to the court much stronger. The protein consumed should be at least 25% of the weight and should not exceed 40 grams per meal.

Fat Consumption Planning in Tennis Nutrition

Fats are very valuable for participating in the structure of hormones and supporting the overall health of athletes. They are used as secondary sources of energy in the body after carbohydrates. Especially in long tennis matches, where aerobic capacity is important, its contribution to performance increases.

There are two different derivatives as saturated and unsaturated fat. Usually, saturated fats are considered healthy if unhealthy unsaturated fats are. When viewed from the athlete nutrition window, this view is not quite correct. Because part of the energy taken in the athlete nutrition program should definitely come from saturated fat. Saturated fats indirectly contribute to November muscle gain in hormone production. Unsaturated fats, on the other hand, should make up the majority of fat consumption in the athlete’s diet in order to maintain overall health. Fat consumption should be restricted before and after training; a sufficient amount of fat should be added to the nutrition program at the furthest meals from the exercise period.

How to Calculate the Amount of Fluid Consumed in Tennis?

Since tennis practices and matches take a long time, it is necessary to make sure that sufficient fluid consumption is made. During the match, athlete hydration fluid or water consumption of close to one liter per hour should be provided. If possible, mineral water or mineral water-water mixture will be more successful than using only water in order to replace the minerals lost with sweat.

Water consumption of 400ml to 700ml should be carried out 2-3 hours before the match. 250 ml just before the start of the match; 200 ml of water or hydration fluid should be consumed every 15 minutes during the match.