Key Nutritional Concepts for Tennis Players

All of us should have a healthy and varied diet to provide us with the nutrients we need to be healthy, feel good and have energy. For an athlete, food is also essential for:

•Increase in physical performance

•Faster recovery

•Have fewer injuries and illnesses

The ideal diet for an athlete is not very different from the recommendations suggested for any healthy person. The basis is the same: eat varied, nutritious foods and in the right amount, according to our individual needs. Then, depending on the level of activity as well as the intensity, we will have to adjust some requirements.

Complex or slow absorption carbohydrates

Carbohydrates provide us with the energy for the body to function properly. They are stored in the form of glycogen, mainly in the muscles and liver, to be used when the body needs them. Slow absorption carbohydrates are mainly present in potatoes, sweet potatoes, cereals (wheat, rice, oats…) or legumes. This type provides us with energy slowly.

Then there are those of fast absorption: they are the simple sugars (present in honey, fruit, juices, sweetened drinks…) useful in the athlete when they need fast energy when the reserves have been exhausted. Fruit sugars are natural and are therefore the healthiest. Moderate the consumption of sugars present in ultra-processed products.

Proteins

Proteins have several functions in our body among which are muscle contraction, repair and formation of body tissues and hormonal. The following are sources of proteins: meat, eggs, legumes or vegetable protein, fish, dairy products, eggs and poultry.

It is recommended to limit the consumption of red meat as well as the intake of sausages and processed meats such as bacon, chorizo, etc. and to prioritize other healthier sources.

Healthy fats

Not all fats are the same. The most beneficial are those that provide us with the so-called omega 3, which have an anti-inflammatory and cardioprotective function. They are found in olive oil, avocado, blue fish such as salmon and nuts. When the body needs energy, it first consumes glycogen, but after that, energy is obtained from fats. They also help to keep warm and form cell membranes that help to absorb certain vitamins.

Water

Water is very important and should be our main source of hydration, yet the most forgotten by athletes. It is essential to keep the body hydrated and at the proper temperature. The body can lose several liters of sweat during an hour of intense exercise. Without good hydration, no matter how we eat, the body will not be able to perform well.

Now that we know which foods we should eat more often than others, how do I organize my meals?

Half of the plate should have fruits and vegetables, a quarter should have a source of healthy proteins, and the other quarter should feature carbohydrates, including healthy fats, and water as the main drink. This is how the general population should distribute plates in order to eat in a balanced way (always adjusting quantities according to age).

Although it is not necessary to apply this distribution strictly in each intake (and sometimes it is not possible), it should serve as a basis for the distribution of nutrients throughout the day and in the main meals.

In the daily routine of an athlete, a diet based on the above should be followed. However, it is necessary to adapt it on specific occasions of intense training or competitions where the requirements increase and it is necessary to provide the body with what it needs.

Before a match

Hydration: the ideal is to arrive at training sessions and matches in a good state of hydration, which implies drinking water on a daily basis, not only when we feel thirsty (critical state). A good way to know our state is by observing the color of urine; it should not be very dark and concentrated which implies that we lack hydration.

It is recommended to drink a glass of water every 15 minutes; and one hour and a half before the activity, and stop drinking for at least 30 minutes before, to avoid gastrointestinal discomfort.

Dehydration causes an earlier onset of fatigue and lowers performance.

Food: About 12-24 hours prior to a match, you must ensure the intake of a meal rich in carbohydrates and decrease physical activity to increase muscle glycogen stores, a source of energy. One option could be a plate of pasta, rice, potato… together with a source of proteins and vegetables.

Pre-competition food

It is essential to arrive nourished to a training or match. You should eat two-to-four hours before the match and have a diet rich in carbohydrates (2-4 gr/kg of weight), moderate in protein, low in fat to facilitate digestion, and low in fibrous foods to avoid gastrointestinal discomfort.

Some good options would be: low-fat dairy products, some cereal (oatmeal, wheat, rice, pasta, bread), along with a low-fat protein food (legume, chicken, fish, egg), fruit and water.  Avoid fried foods, not very nutritious foods, fizzy drinks, very abundant meals as well as new foods.

It is important to take into account the hours so as not to arrive at the matches with a full stomach so that digestion affects performance.

During a match        

Food: In matches lasting more than 60 minutes, it is recommended to consume a small amount of food rich in carbohydrates to obtain energy since the deposits after this time have decreased considerably and muscle fatigue and decreased performance may begin.

Some options may be a piece of fruit (banana, apple, grapes), fruit smoothies, isotonic drink, cereal bar, dried fruits (figs, raisins, dates) or rice pancakes.

Hydration: It is recommended to drink 150-200 ml of water every 15-20 minutes. We will also have to take into account the weather and adapt it individually.  Ideally fresh water, not too cold for better absorption. When the exercise is longer than 75-90 minutes, it is recommended to drink isotonic beverages to replenish water, glycogen and electrolyte loss through sweat, which are very important for proper muscle function. It is important to take a good look at the composition of these drinks so that they adjust to our needs; they can also be homemade.

After the match

After a very intense activity, the main needs to be covered are:

•Recovery of glycogen with carbohydrates

•Hydration

•Reducing inflammation and muscle damage

Within the first hour after the end of the match, it is very important to hydrate and eat properly. Dairy products, fruit and cereals are easy to digest and would be an ideal choice.

Later, in the next main meal, we must continue to restore muscle glycogen levels, so the food should be rich in carbohydrates and with some protein food to promote protein synthesis and muscle glycogen recovery.