What should you eat and drink DURING a match or training session? It is well known that Djokovic likes to eat a date, others like a banana and one or two people even eat sushi during the change of sides. It's always exciting to see what the professionals can pull out of their pockets, isn't it? Today, together with our nutrition partner Orthomol, we are presenting the most important scientific results nutrition special So you know what you should eat and drink during the match. So that you don't lose your energy. For everyone who likes to prepare their own power boost, there is a simple and quick recipe for energy balls . The little balls are small but powerful - and delicious too! And for everyone who doesn't have the time or desire to do it themselves, there are great Orthomol products that simply shouldn't be missing from your tennis bag. In any case, you will find a lot of information here to always provide you with the best possible energy and minerals during the match. This way you stay in TOP shape from the first to the last point!
Never without fruit salad – that could be Coco Gauff's motto when she plays a match. During breaks, she fuels up with chopped fruit. Other professionals forgo such meal prep and simply reach for a banana or a date. Is it all just a matter of taste? But what does science actually say?
It's clear that during exercise, you should only eat light meals that ideally also provide energy. The previously mentioned date is a prime example of both. Dried dates are rich in carbohydrates, approximately 65g per 100g of fruit. Dates also provide fiber and minerals such as magnesium, calcium, iron, and especially potassium.
Other advantages include: A large proportion of the carbohydrates are in the form of glucose and fructose, in roughly equal proportions. Dates thus provide energy. They can also contribute to mineral intake. This is particularly relevant for athletes, as minerals are lost through sweat, among other methods.
Looking for a change of pace to fuel your workout? Then this Orthomol Sport recipe is just what you need. These energy balls provide essential nutrients and are easy to make. Airtight packaging and refrigerated storage ensure they will keep for about a week .
No time to stand at the stove? No problem – simply take Orthomol Sport prepare with you to your workout.
This compact energy bar boosts performance with a carbohydrate profile derived from dates as an energy source, combined with caffeine. For added muscle support, the power bar contains creatine and BCAAs.
Orthomol Sport prepare is also ideal for satisfying a small hunger before a match or training session.
Almost all professional tennis players seem to agree on this: water and an electrolyte drink belong in your sports bag, because you need to replenish more than just fluids during exercise.
Experts from the Federal Centre for Nutrition (BZFE) agree and summarize it as follows: "From a duration of exertion of 30 minutes, consuming sports drinks can improve performance." The amount varies, for example, depending on the intensity and type of exertion. Consuming a carbohydrate-electrolyte drink with a hypotonic to isotonic concentration of its components is recommended.
Orthomol Sport perform delivers all of this in a convenient single-serve sachet. The easily soluble powder with blackcurrant flavor contains essential electrolytes and nutrients you need during exercise. Vitamins B6 and B12, along with a moderate amount of caffeine, also support your performance during exertion. According to the German Federal Centre for Nutrition (BZFE), athletes need approximately 150–250 ml of fluids for every 15 minutes of exercise.
TIP: Take Orthomol Sport perform and Orthomol Sport prepare with you to the matches, so you are always prepared for long rallies and energy-sapping tie-breaks.
Orthomol Sport and tennis simply belong together. The Langenfeld-based company has been a nutrition partner of the German Tennis Federation for many years and is committed to supporting tennis throughout Germany. Orthomol Sport offers premium supplements that provide support during training as well as during tough matches – so you can reach your peak performance.
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