Exercise, nutrition, and recovery – three building blocks that make all the difference, not just on the tennis court. Anyone who's physically active knows that good strokes, quick footwork, and concentration don't come from training alone. What we eat and the time we give our bodies to recover also play a crucial role. At the Parkhotel Marlena above Merano in South Tyrol, this interplay has been part of the hotel's philosophy since its opening in 1978. A good reason for us to take a closer look at what actually makes for a truly successful day of tennis.
Who hasn't experienced this? The first serve is perfect, your legs are loose, your concentration is spot on. But after an intense training session or a long match, your energy eventually starts to wane. Your concentration fades, your steps become heavier, and your footwork isn't quite as sharp anymore.
Of course, that's part of sports. But we can do a lot to ensure our bodies get through an active day of vacation as well as possible. Besides a sensible training regimen, three things are particularly crucial: sufficient exercise, a balanced diet, and enough rest.
That sounds obvious at first. In everyday life, however, it's not always easy for us to combine these three areas. On vacation, we have the best conditions for doing so. We can take time for exercise, enjoy a leisurely breakfast, savor good food, and then give our bodies the rest they deserve.
The Parkhotel Marlena in Marling near Merano since its founding. Owner Hans Inderst never viewed health as a short-lived wellness trend, but rather as an interplay of exercise, good food, and enjoyment. The fact that this has resulted in a truly special tennis hotel over the decades can be wonderfully experienced here.
An active day of tennis starts best with a good breakfast. After all, our bodies need energy when we want to move around the court, make quick changes of direction, and stay focused for extended periods.
It doesn't have to be complicated. A balanced mix of carbohydrates, protein, and healthy fatsis a good foundation. Oatmeal with berries, nuts, and chia seeds, for example, provides sustained energy and valuable nutrients. Skyr, Greek yogurt, or a plant-based protein alternative go well with it. Those who prefer a savory breakfast can opt for whole-grain bread with avocado or an omelet.
Timing also plays a role: Ideally, a larger meal should be eaten about 1.5 to 2 hours before the match . This allows enough time for digestion and prevents you from starting on the court with an overly full stomach.
At the Parkhotel Marlena, you can start your day in style. The generous breakfast buffet also offers vegan, vegetarian, and gluten-free options. This ensures everyone can find the perfect start to their day – whether it's followed by an intense tennis session, a bike tour, or an excursion into the Merano region.
After breakfast, it's off to the tennis courts. And you don't even have to leave the Parkhotel Marlena for that. Two in-house clay courts are nestled in the beautiful hotel grounds. The view of Merano and the surrounding South Tyrolean mountains is a real highlight. Tennis has been a tradition here since the hotel opened in 1978. Back then, Hans Inderst, together with the well-known South Tyrolean tennis coach Mr. Botti, founded the "Van der Meer Tennis School Marling ." The name is a nod to the Van der Meer Tennis Academy in the USA. From this long history of tennis, a program has developed that is now managed by the HD Tennis Team
Three coaches bring a wealth of experience to the table: Jelena Simic is a former Fed Cup player who reached a WTA ranking of 433 in singles. Her opponents included Iga Świątek, Aryna Sabalenka, and Belinda Bencic. Carlo Alberto Massaro is president of the HD Tennis Team and a multiple Italian champion, and Michele Marchiodi coaches, among others, DLF Meran. Whether individual training, group lessons, or a multi-day tennis camp: Here, players of varying skill levels can work on their technique while having a lot of fun.
And for those who haven't had enough exercise after tennis, the area around Merano offers ideal conditions for further activities. The region is also popular with road cyclists, mountain bikers, and hikers.
After an intense round of tennis, hunger usually sets in. Now it's important to replenish the body with energy and nutrients without burdening it with an overly heavy meal.
A good idea is a combination of protein, vegetables, and high-quality carbohydrates. For example, a plate with quinoa, colorful vegetables, grilled chicken or tofu, plus some avocado and pumpkin seeds.
Why this combination? Protein provides essential building blocks for muscles, while carbohydrates help replenish depleted energy stores. Vegetables, nuts, and seeds complement the meal with valuable vitamins and minerals.
Anyone planning two tennis lessons or a bike ride in one day should also think about small snacks. A handful of nuts, some fruit, or homemade date and nut balls are practical companions.
And very important: drink enough! Especially in warm temperatures and during longer training sessions, you should regularly drink water or a light fruit spritzer.
Of course, nutrition in sports isn't just about consuming energy as efficiently as possible. Food should taste good, be enjoyable, and be an experience.
This is precisely where what makes the cuisine at the Parkhotel Marlena so special becomes apparent . Head chef Domenico Savino combines Mediterranean cuisine with influences from the Alpine region. His culinary motto: "Mediterranean, light, refined – Italy and the Alps on one plate." Guests on the gourmet half-board can enjoy a five-course menu with choices in the evening. This is complemented by a varied salad and cheese buffet, as well as seasonal, regional products. Some of the herbs even come from the hotel's own garden.
This is a wonderful combination of regional cuisine and conscious eating. Working with fresh, locally sourced ingredients not only brings variety to the plate, but also a taste of the South Tyrolean way of life.
Particularly interesting: The kitchen also caters to different dietary needs and intolerances. In addition to classic gourmet menus, Marlena also offers special alkaline gourmet menus.
Anyone who plays tennis regularly knows how important recovery is. After all, even the most intense training is of little use if the body doesn't get enough time to regenerate afterwards.
And that's precisely why relaxation should be planned as a matter of course during a tennis holiday, just like the next training session. At the Parkhotel Marlena, the approximately 1,000-square-meter Marlena Spa offers plenty of opportunities for this. Six different saunas, including a herbal sauna and a bio sauna, a steam room, and an infrared cabin, ensure hours of relaxation.
The day can also be wonderfully rounded off in the indoor pool or the heated outdoor pool. Those who want to treat their body to something good after an intense match can also indulge in a sports massage.
A quiet afternoon on the panoramic terrace or a walk through the spacious garden are also part of a successful regeneration program for us.
After a day of sports and physical activity, an important part of the regeneration process begins with dinner.
The body has been working and now needs nutrients to recover and prepare for the next day. A balanced combination of protein, complex carbohydrates, and vegetablesprovides a good foundation for this.
Fish, poultry, legumes, or tofu provide protein. Sweet potatoes or brown rice add carbohydrates to the meal. Green leafy vegetables, nuts, and seeds bring further valuable nutrients to the plate.
Of course, enjoyment shouldn't be neglected. Especially on vacation, it's nice to take time for dinner, try new dishes, and discover the culinary specialties of a region.
At the Parkhotel Marlena, dinner quickly becomes a special way to end the day. In summer, the gourmet menu can be enjoyed on the panoramic terrace. As the sun slowly disappears behind the mountains, the view sweeps across Merano and the South Tyrolean mountains. It would be hard to find a more beautiful setting to reflect on a perfect day of vacation.
Another example of the hotel's holistic philosophy is the alkaline fasting program based on the Wacker method, which has been offered at the Parkhotel Marlena for over ten years. Accompanied by certified coaches, the program includes fruits and vegetables, yoga, water aerobics, liver compresses, and alkaline baths. This approach combines mindful nutrition with exercise and relaxation.
This is also an interesting aspect for athletically active guests. A tennis holiday doesn't have to consist solely of training and matches. It can also be an opportunity to consciously focus on nutrition, exercise, and one's own need for relaxation.
So what do we take away from a day at the Parkhotel Marlena? That a successful tennis holiday can be so much more than just a few hours on the court. Exercise gets us moving, good food provides us with energy and enjoyment, and sufficient rest helps us to recharge.
The Parkhotel Marlena has been living this idea since 1978. The two panoramic tennis courts, the long-standing tradition of the tennis school, the creative gourmet cuisine, the extensive wellness offer and the beautiful location above Merano combine to create a holiday experience that cannot be reduced to a single component.
And perhaps that is precisely the secret to a truly successful sports holiday: not having to do more and more, but finding the right balance.
Our TennisTravellerverdict:
First a round of tennis with a mountain panorama, then a delicious meal made with regional ingredients, and finally a relaxing afternoon at the spa. That sounds like a pretty perfect day of vacation to us!
More information and all the details about the tennis holiday:
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