[Friday, June 7, 2019 09:07]

Nutrition in tennis: what do I eat before training or a match?

Now that we've given you the basic tips for good nutrition in tennis , let's get down to specifics. What's the best thing to eat BEFORE your training session or match? When it comes to training, you have a big advantage: you always know exactly when you're starting and how long you'll be on the court. You can really plan ahead, so no excuses! Things get a bit more challenging at a tournament or league match. But even here, Amrei's tips can help you avoid starving or skulking around the court with a full stomach. Want full power and energy on the court ? Then keep reading!

Allow sufficient time for digestion. Depending on what you eat, you'll need more or less time for digestion. This is due to the different gastric emptying times* of foods. Rice or potatoes, for example, stay in the stomach for up to two hours, while fatty foods like schnitzel or roast pork can stay for up to seven hours. I find nothing more unpleasant than constantly being reminded of the last dumpling I ate while panting for the ball...
Therefore: it's best two to three hours between your last meal and the match .
Focus on carbohydrate-rich, low-fat foods and add a small amount of protein. Also, avoid excessive fiber intake, as this can complicate digestion.
Don't experiment. Stick to familiar and tried-and-tested foods.
For longer waiting times, it's better to eat small snacks than a large meal that you might not be able to digest before it starts.