What should you eat and drink DURING a match or training session? Djokovic is known to favor dates, others opt for the classic banana, and some even eat sushi during changeovers. It's always fascinating to see what the pros pull out of their bags, isn't it? Together with our nutrition partner Orthomol, we're presenting the most important scientific findings in today's nutrition special . This will help you know what to eat and drink during a match to keep your energy levels up. For those who like to prepare their own power boost, Orthomol's recipe collection includes a simple and quick recipe for energy balls . These little balls are small but mighty – and delicious to boot! And for those who don't have the time or inclination to make their own, Orthomol offers a range of fantastic products that are essential in your tennis bag. In any case, you'll find plenty of information here to ensure you're always optimally supplied with energy and minerals during your match. This way you'll 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.
Get your Match-Pack XL now at a special price with TennisTraveller and Orthomol Sport
Sign up now and be the first to know about new tennis hotels and tennis camps, as well as great promotions. You
can unsubscribe at any time. Please see our privacy policy .