[Sunday, June 9, 2019 09:07]

What do I eat DURING training or matches? Image 1

Nutrition in tennis: what do I eat DURING the match?

So, you're well-prepared for training or a match. What's the best thing to eat during a long game? What and how much should you drink? what you should eat and drink DURING your training or match. You simply have to trust your body and your taste buds and try things out during training. Then you can fill your tennis bag with the things that taste good and are good for you. Because not everyone likes dates or tolerates energy bars. And the basic rule for your on-court nutrition is: more expensive food isn't always better. So, eat smart on the court.

What you should pay attention to regarding nutrition DURING the match

Always drink enough. Ideally, the drink shouldn't be too cold, as your body will then need energy to warm it up to body temperature – energy you actually want in your muscles. Water is usually sufficient. Only during matches lasting 60-90 minutes, where you sweat heavily, do you need an isotonic drink. Drink small amounts during the match: approximately 90-180 ml during side changes or every 10-20 minutes during training. Also, remember to maintain your fluid balance before and after the match: drink between 0.5 and 1 liter before the match, and at least 0.5 liters after – this is a recommendation.
Maintain a constant energy supply . You can do it like Djokovic, for example, and take a bite of a date at each change of ends. This is better than eating two dates at the end of a set. Your energy level will remain constant, and your blood sugar won't spike or drop too sharply.
Opt for snacks that quick energy, such as energy balls, dried fruit, or the ever-popular banana. Bananas, in particular, have a medium glycemic index, which indicates how quickly blood sugar levels rise after consumption. The riper the banana, the higher its glycemic index, which reflects how quickly blood sugar levels rise, meaning how quickly the energy is available.

Examples of tennis food DURING a match

Dried fruits such as dates
bananas
Energy balls
Homemade granola bars or store-bought bars with as many natural ingredients as possible
For those who don't tolerate much "solid" food: Energy gels (be sure to try them beforehand - not everyone can tolerate them!)
Water
light spritzers or cold teas with a little honey and fruit juice

Tip

Try different things! What happens if I'm feeling low on energy and eat a piece of banana? Do I feel better? Do I have more energy again? Again, everyone is different. My tip: just try it out and listen to your body's signals. Dextrose certainly gets into the bloodstream faster – but if a natural food works too, that would always be my first choice! Because in addition to sugar, I also get a load of minerals and much more!