It can be difficult to create the optimum diet for a tennis player. Tennis is a sport in which players alternate between high-intensity bursts that rely on explosive energy and active and passive rest periods. In a match, a player may be pushed to his limits for up to five hours or longer, covering up to ten kilometers on the court.
It’s a high-intensity, long-distance endurance mix that also necessitates unwavering attention. There’s a lot more to a tennis player’s diet than a quick changeover banana and a few swigs of sports drink. A sensible dietary approach is required when it comes to fueling for speed, power, agility, and endurance. A professional tennis player’s diet will be covered in this article.
In this article, we’ll go over the following subjects in greater detail:
- Training Diet for Professional Tennis Player
- Importance of Carbohydrates in Tennis Player’s Diet
- Importance of Protein in Tennis Player’s Diet
- Importance of Fats in Tennis Player’s Diet
- Vitamins, Minerals, and Supplements for Professional Tennis Players
- What to Eat Before a Tennis Match
- What to Eat During a Tennis Match
- What to Eat for Recovery After a Tennis Match
Brief Overview
Tennis training can be strenuous, putting athletes at risk for higher energy and carbohydrate requirements. As a result, nutrition regimens must be periodized to match the player’s training demands. For example, a diet rich in nutrient-dense carbohydrate meals is essential for maintaining performance and promoting recovery during periods of intense training. When training loads are smaller at other times, calorie and carbohydrate requirements are also reduced.
Individual dietary needs are dictated by training load, individual athlete needs, training goals, body composition goals, health, and growth adjustment in younger athletes. In a nutshell, according to this research, nutrition for tennis should be should look like this:
Overall, training nutrition should include a combination of lean proteins and nutrient-dense carbohydrates for muscle repair and recovery (appropriately timed for fuel). Fruit, vegetables, nuts, seeds, and whole grains are also good sources of vitamins and minerals, as well as some healthy fats.
For powerful strokes, speed, and agility, tennis players need a physical composition with relatively high muscle mass and reduced body fat levels. Excessive restriction can harm performance, therefore players who want to adjust their body composition should work closely with an Accredited Sports Dietitian to build a personalized strategy.
Ideal Nutrients for a Tennis Player’s Diet
Food is a source of nutrients, and we need a varied and well-balanced diet to receive the nutrients we need. Water, vitamins, minerals, proteins, fats, and carbs are the six types of nutrition. Each nutrient is equally necessary, and removing any nutrient class from our diet would have a negative impact on performance (and health). Foods that are high in carbs, proteins, and fats provide energy.
Vitamins and minerals do not give energy; nonetheless, they are required to obtain energy from carbs, proteins, and lipids. In addition, water transports the other nutrients to the tissues, where they are consumed and eventually eliminated as waste products.
How many calories should a tennis player eat?
During high-intensity play, water is also essential for maintaining body temperature. According to multiple research, this is an estimated energy expenditure during a typical tennis match:
| Tennis match length | Male | Female |
| 60 min | 649 kcal | 443 kcal |
| 90 min | 973 kcal | 664 kcal |
| 150 min | 1622 kcal | 1107 kcal |
| 300 min | 3244 kcal | 2214 kcal |
Depending on the gender, weight, and part of the tennis season, the number of calories between tennis players will vary. For instance, Novak Djokovic cannot eat the same amount of food as Maria Sharapova. Also, another important factor is part of the season because tennis players generally eat more during the competition than prior to it. The reason is that they burn more calories during the competition.
However, we can give you some general guidelines. For example, a tennis player should take somewhere between 6-10 g of carbs per kg, 1.5-1.7 g of proteins per kg, and 1.1-1.5 g of fat per kg according to research.
Knowing that we can make some calculations. According to the anthropometry of tennis players in 2012, the average weight of a tennis player is 81 kg for males and 65 kg for females. If we take these numbers we get the following diet plan:
Male tennis player
Weight: 81 kg
Carbohydrates: 486-810 g which is around 1944-3240 kcal
Proteins: 122-138 g which is around 488-550 kcal
Fats: 89-122 g which is around 801-1098 kcal
Daily calories: 3233-4888 kcal
Average: 4061 kcal per day
Female tennis player
Weight: 65kg
Carbohydrates: 390-650 g which is around 1560-2600 kcal
Proteins: 98-111g g which is around 392-444 kcal
Fats: 72-98 g which is around 648-882 kcal
Daily calories: 2600-3926 kcal
Average: 3263 kcal per day
The average calorie daily intake for a male tennis player should be somewhere between 3000-5000 calories, depending on the weight. On the other side, the average daily intake for a female tennis player should be anywhere from 2500-4000 kcal.
Players should focus their efforts on adequate and proper consumption of four key nutrient categories – fluids, electrolytes, carbs, and protein – in addition to striving to consume a nutritious, varied, and well-balanced diet on a regular basis.
These nutrients improve performance immediately, delay weariness, and lower the risk of injury and sickness in athletes. “Drink plenty of water!” we’ve all heard at some point. Yes, water is beneficial to our health, but too much of it can actually flush nutrients from our bodies. We require 8 to 10 cups of water or equivalent hydrated liquids every day.
Importance of Carbohydrates in Tennis Player’s Diet
Tennis players require a lot of energy in order to train and compete. Carbohydrates are a good source of this. It helps to keep the player stronger by fueling the muscles and preventing muscular weariness. Rapid-release carbs are your body’s preferred fuel source for activity, especially while you’re running around the court at a high heart rate.
These carbohydrates are converted into readily available glucose by the body, which is immediately used to fuel your ball chasing and baseline scurrying. Any surplus is stored as glycogen in the muscles and liver, which serve as your body’s primary energy stores. Depending on effort, these limited glycogen stores retain between 300 and 600g and require 60 to 90 minutes to deplete.
A tennis player’s carb consumption must be adjusted to meet the demands of training days, match days, and rest days. A player won’t be able to perform at his best if he eats too few carbs on training days while eating too many carbs on lighter recuperation days can damage body composition.
As we know from the research, the goal is to have full glycogen tanks for training sessions and games. Tennis players’ special diets should contain 7-10 grams of carbs per kilogram of body weight as a rule of thumb.
Experts recommend consuming 30-60 grams of carbohydrates each hour throughout training and match play that lasts more than 90 minutes. Carbohydrates are also needed to reload your tanks after training and competitions, which is an important aspect of good recuperation.
Most professional tennis players, like other athletes, like to consume carbohydrates right after exercise. As a result, they include maltodextrin, a complex carbohydrate, in their post-workout protein shake. Carbo Gain Powder (Maltodextrin) from NOW Sports Nutrition is the most popular of these supplements.
Importance of Protein in Tennis’s Player’s Diet
Protein is the primary component of the human body. It helps you recuperate between workouts by repairing muscle damage and tiny rips. It also aids the uptake of glycogen into muscles following matches, refueling them for the next session. Protein requirements differ from person to person.
They’re also influenced by how often, for how long, and how intensely you train and play matches. According to research, taking 1.6 grams per kilogram of body weight every day should suffice. You can get all 20 essential amino acids from plant or animal sources, but with meals and snacks like hummus with pita bread and peanut butter on whole-wheat toast, you should aim for pairings that give complete proteins with all 20 essential amino acids.
Protein shakes are a convenient way to increase protein consumption during training and matches, and the Optimum Nutrition Gold Standard 100% Whey Protein Powder contains the ideal balance of carbohydrates, protein, and BCAAS to aid recovery. Quest Nutrition Cookies & Cream protein bars are another terrific on-the-go choice. They have 21 grams of protein, 4 grams of net carbohydrates, and only 1 gram of sugar, making them a practical, and tasty source of complete proteins.
To learn more about the usage of whey protein for tennis players, make sure to read Whey Protein for Tennis Players (All You Need to Know).
Importance of Fats in Tennis Player’s Diet
Fats have a higher calorie density, with nine calories per gram, compared to four calories per gram for carbohydrates and protein. On a heart-healthy diet, athletes should choose vegetable-derived fats twice as much as animal-derived fats. Vegetable fats are regarded vital since you require tiny amounts on a daily basis to help create hormones, maintain regularity, and maintain healthy skin and hair, as well as provide a backup energy source for exercise.
Monounsaturated and polyunsaturated fats are beneficial to one’s health. They can aid in the reduction of blood pressure, cholesterol, and the risk of heart disease. They’re also necessary for the absorption of fat-soluble vitamins (A, K, D, and E), which help with recovery, energy, and the immune system. Saturated fat consumption should be minimized, as it is present in foods such as cakes, biscuits, crisps, and fatty red meat. Total dietary fat intake should not exceed 2 grams per kilogram of body weight each day, according to experts.
Vitamins, Minerals, and Supplements for Professional Tennis Players
In an ideal world, you would acquire all of your vital nutrients from the food you eat. However, if you play tennis for several hours each week, your body may require some important supplements to support and aid recovery, as well as to boost your immune system, as high-intensity exercise suppresses immunity.
Every tennis player is unique, and there is no one-size-fits-all solution, but here are the essential nutrients that every tennis player should have in his diet:
Sodium
The essential electrolyte and principal extracellular mineral lost in sweat is sodium, which should be supplemented in the diets of most competitive tennis players to help reduce the risk of heart sickness and muscular cramping. Muscle contractions, fluid homeostasis, and nervous system function all require this mineral. A lack of sodium can cause fatigue, headaches, disorientation, muscle cramps, and heat exhaustion. A lack of protein can cause fatigue, weakness, sluggish recovery, and injury.
Table salt, visibly salted foods like pretzels, crackers, and almonds; some natural foods like shrimp/prawns; and many processed meals like cottage cheese or cured meats, canned vegetables, pickled foods, soups, and sports beverages all include sodium. Athletes who sweat a lot and don’t eat high-sodium foods or drink sports drinks may need to take extra salt. Heavy sweaters may need to add a pinch of table salt to their sports drinks.
Calcium
Calcium is a mineral that is lost through sweat and is necessary for tennis players to have healthy bone density. Calcium consumption should be prioritized for female tennis players in particular. The key to meeting daily calcium needs is to consume three dairy products each day. If your oral intake is low, you may need to supplement.
Calcium is a key mineral for muscular contractions as well as bone and tooth growth (99 % of calcium is utilized for this). Poor bone health, dental decay, and muscle cramping can all result from a lack of calcium. 1000-1300 mg is the recommended daily dose. Cheese, milk, yogurt, ice cream, sardine bones, watercress, and spinach all contain it.
Iron
Because of its energy-carrying capacity, iron is another important mineral. Iron should be prioritized in the diet to avoid excessive fatigue and the danger of anemia. Iron supplementation may be necessary if blood levels are low and anemia (low blood iron) is diagnosed by a medical practitioner. It is a necessary mineral for red blood cells and the cardiovascular and respiratory systems (heart & lungs).
It’s found in hemoglobin, the protein that transports oxygen from your lungs to your working muscles. For the production and release of energy, iron is necessary. Iron deficiency can cause exhaustion. A daily dose of 12-18 mg is recommended. Red meats, poultry, fish, bran, spinach, vegetables, dried fruit (raisins, apricots, and figs), and fortified cereal all contain it. The body absorbs animal sources more readily.
Potassium
Because potassium is the most abundant intracellular mineral, it is sometimes misconstrued as a crucial electrolyte that should be increased to reduce the risk of heart disease. This is not the case, however, tennis players, in general, require more potassium than normal adults due to the loss of body fluids.
The mineral potassium is required for muscular contractions, fluid equilibrium, digestion, and nervous system function. Hypoglycemia can cause weariness, dizziness, vomiting, and muscle cramps if you don’t get enough potassium. 3,000 mg per day is the recommended dose. All fruits and fruit juices (particularly bananas and melon), tomatoes and tomato juice, meat and dairy products, green vegetables, and bran contain it.
Vitamin D
Vitamin D is a nutrient that aids calcium absorption, which helps to keep bones healthy and avoid fractures. When skin is physically exposed to the sun, the body produces vitamin D, and most people get enough vitamin D this way. The quantity of vitamin D produced by the skin is reduced by cloudy days, shade, sunscreen, and having dark-colored skin. Tennis players who cover their bodies with sunscreen or clothing should eat vitamin D-rich foods or take a vitamin D supplement.
Glucosamine
Glucosamine is another weapon in the fight against achy, painful, and dysfunctional joints. Glucosamine aids in the maintenance of healthy joint cartilage. The amount of glucosamine in your body decreases as you become older. If you’re an older tennis player, a supplement like this is extremely advantageous.
Fish Oils
Tennis players must make quick stops and starts, which can place a lot of strain on their bones, especially if they play on hard courts. You’ll need to take fish oil supplements to counteract the consequences of these frequent body motions, which you can’t avoid as a tennis player. They’re high in omega-3 fatty acids, which have been linked to a decrease in inflammation.
Because our bodies do not generate these fatty acids, we must obtain them from outside sources. Tennis players who do not use these essential oils are more likely to sustain injuries that may be avoided.
Recommended reading:
10 Proven Supplements Pro Tennis Players Take
Do Athletes Take Pre-Workout Before Games? (Extensive Research)
What to Eat Before a Tennis Match
On competition days, a nutritious breakfast should include complex carbs like whole wheat, oats, and low-calorie fruits. These complex carbs will provide a continuous supply of energy to get you through the rest of the day’s bouts. A small amount of protein, such as milk, egg whites, or Greek yogurt, is a suitable addition to the meal, however, protein will be needed more after the match than before.
Players should avoid high-sugar meals and fruits because the first insulin release from the pancreas to maintain blood sugar levels low can cause an energy drop in the middle of a match. To avoid intestinal cramps, breakfast should be consumed at least two hours before the start of the game.
What to Eat During a Tennis Match
Tennis players expend so much energy during a match that glycogen stores are depleted. During the match, the tennis diet should be able to restore the glycogen that has been depleted.
A banana is an excellent match snack since it keeps blood sugar levels stable and provides a rapid energy boost in the middle of the game. Coconut water, which is high in electrolytes and potassium, is a suitable alternative to sugary sports beverages.
Players should not wait till they are thirsty to drink water. When adrenaline is racing through an athlete’s body, they may not feel thirsty, therefore it’s critical to drink water every 15 minutes to replace the water and electrolytes lost via sweating.
What to Eat for Recovery After a Tennis Match
Because players expend a lot of energy during a match, it’s critical for them to recharge their bodies with a good mix of nourishment within two hours.
After a tennis match, a player should eat a balanced diet with a high amount of lean protein, such as chicken or fish, as well as complex carbs and vegetables.
A terrific post-match recovery lunch includes whole-wheat spaghetti, brown rice, and fitness bread (whole wheat 100 percent grain) with chicken breast or buffalo meat. Combine a complete meal with a natural source of sodium, such as low-fat, high-protein cheese like mozzarella.
Here is the summarization:
| When | Nutrients | How much |
| 3-4 hours before a match | Protein, complex carbs, and fat | Regular meal |
| 30-60 min before a match | Fast carbs | Small snack |
| During a match | Fast carbs | Around 50g |
| 30 minutes or less after a match | Fast carbs and protein | Small snack |
| 2 hours after a match | Protein, complex carbs, and fats | Regular meal |
To find out what supplements should a tennis player use to increase his or her performance, we wrote an in-depth guide 10 Proven Supplements Pro Tennis Players Take so make sure to check it out.
NUTRITION DISCLAIMER
You should not rely on information in this article as a replacement for, nor does it replace, professional diagnosis, medical advice, or medical treatment. If you have any concerns or questions about your health, you should always consult with a physician or other healthcare professional.
