Choosing the right food to put into your body before a tennis tournament can have direct impact on your performance. Tennis is one of the most physically and mentally demanding sports of all time, so it’s vital that your choice of nutrition keeps you fuelled and focused during those key moments in a match.
Tennis legend, Novak Djokovic is known for being exceptionally picky with his food! And for good reason. He has tweaked his diet over several years to complement his body’s requirements and in recent years, it has paid off enormously in his game. In previous years, he was known for collapsing during matches or even retiring early. Now, he is an unstoppable machine and is even famous for outlasting his opponents.
TheTennisBros.com has written an in-depth on Djokovic’s diet and all tennis players should look to his approach as a shining example of the role nutrition plays in tennis performance – both at the amateur and elite level. Check out the Novak Djokovic article now!
This article will discuss the various types of foods and macronutrients that are essential to the success of any tennis player.
Switch on any professional tennis event on TV and you will see all the tennis players snacking on bananas and energy drinks both before and during their tournaments. These provide a huge boost in energy to keep their body sharp and their mind dialled in. However, these energy stores are depleted quickly, so it’s important to ingest sugar before beginning your match, then at regular intervals throughout the match.
Popular tennis snacks range from bananas and dates, right through to raisins and sugary jelly sweets!
It’s absolutely vital to eat slow-release carbohydrates, such as oats, brown pasta, or rice, 2-3 hours before beginning your tennis match or day of tournament play. This will give you a sustained release of energy throughout the day and help to enhance your body’s endurance as it is put through the toughest of physical challenges during matchplay!
Try to consume these types of carbohydrates during every meal, but avoid sugary carbohydrates during meals that are several hours outside of your matchplay schedule.
Protein is one of the most important macronutrients in the recovery process for tennis players, but it is often one of the most neglected aspects of the diet. Top tennis players will often consume protein drinks pre and post-training and tournament play to replenish their muscles quickly and effectively. Tennis is an incredibly grueling sport and tournaments often take place over several days or even several weeks! Therefore, placing an emphasis on optimal recovery should be a priority.
Consume protein-rich foods such as chicken, turkey, and whitefish. For vegetarians, there are many meat substitutions available, such as tofu and plant-based proteins. Be sure to consume protein-rich foods at least 2-3 times a day in order to keep on top of your recovery. Your body will certainly thank you!