[Thursday, June 6, 2019 11:07]

Nutrition in tennis: why we tennis players face very special challenges

Nutrition is generally important for every athlete. For competitive athletes, it's a crucial component of success, and a nutrition plan is indispensable. But even for us "hobby athletes," like tennis players who participate in tournaments and league matches throughout the year, good and well-planned nutrition can lead to improved well-being, both on and off the court. Amrei Korte , explains why we as tennis players face unique challenges in eating and drinking the right things at the right time.

What makes the nutritional requirements for tennis so special?

Why should I pay attention to anything different than in other sports? A valid question, but one with good answers. Because there are a few points that clearly distinguish tennis from other sports, and therefore also the requirements for what we eat and drink:

1. We almost never know when our match starts . Unless we're lucky enough to play in the first round, the weather cooperates, and the previous matches finished on time. Otherwise, it's usually "not before" or simply "after" a certain match, or "in the second, third, or fourth round." How long that round will last is anyone's guess.
2 And that brings us to the second pitfall: we never know how long our game will last. Nor do we know how strenuous or relaxed it will be, whether it will be interrupted by rain or injury breaks, and in most cases, we also don't know how much our opponent will challenge us mentally and physically.
3. Tennis is neither a classic endurance sport nor a classic strength sport . It's a mixture of both. And it demands much more: explosiveness, speed, balance, tactics & strategy, mental strength and stamina, body tension, ball control, and certainly much more!
4. The conditions are constantly changing : sometimes we play on clay, then on hard courts, sometimes with this ball, sometimes with that one; sometimes it's scorching hot, the sun blinding us with every serve and high ball, then again it's cold, windy, and maybe even drizzling. Sometimes we play after getting out of the car half-asleep from a winding drive and there are no courts available to warm up on, sometimes we can warm up comfortably on our own courts and even have a quiet cup of tea before we start.

What should I eat and when?

Generally speaking, I'd like to emphasize one thing upfront: every person and every body is different. Therefore, I recommend trying different things and paying attention to your body's reaction. In the beginning, it can be helpful to keep a kind of diary, noting down: what I ate and when – how I felt during the match or training session and how I felt afterwards?

Nobody knows better what you need than your own body!

A high-carbohydrate diet works well for most athletes – after all, carbohydrates are the most important source of energy. It's also important to drink plenty of fluids (otherwise, a drop in performance – both physical and mental – is almost certain).

In the next part, we'll tell you what you should eat BEFORE the match.

Do you have any questions about tennis and nutrition?

Then please bring it on anytime! Amrei is happy to help you with her vast wealth of experience!

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Amrei amrei is a nutritional scientist, systemic coach, and owner of CIVITA, a company that offers coaching and consulting for businesses, individuals, and athletes. Services range from traditional leadership training and team development to nutritional coaching for athletes, especially tennis players.