Pre and post-match nutrition for recreational tennis players
I was asked to write about this for a local tennis club and thought I would add on here for anyone who is keen to optimise their tennis performance and recovery through nutrition.
Fuelling your body the right way before and after a tennis match is important for sustained energy, optimal performance, fuel for your muscles, better recovery, muscle repair, healthy bones and injury prevention.
Let’s look at the food groups that should be covered before and after matches, and the best times to eat these foods. I have also provided some snack and meal ideas so that you can easily put this guidance into practice.
Pre-match nutrition
The body’s preferred energy source is glucose which comes from carbohydrates. It is important to eat something before you play, but what you eat pre-match is dependent on timing. Ideally you would eat a carbohydrate-based meal 2 to 4 hours beforehand, however sometimes you may have no choice but to eat closer to your match, for example if you are playing early in the morning. If you do have an early morning match, eating a largely carbohydrate-based meal such as pasta or rice the night before will top-up your glycogen stores (this is glucose that your body stores to use when it exercises) so you can then just eat something light in the morning.
As a general rule, follow the below advice on what to eat and when:
Less than 1 hour before - keep it light and carbohydrate based such as a banana, a slice of toast with honey, dates or a few rice cakes.
1-2 hours before – aim for a carbohydrate-rich or snack which is low in fibre, low in protein and low in fat. The reason for avoiding too much fat or protein pre-match is that it takes more energy to break down and you want to keep as much energy as you can! Some ideas are:
A banana
Toast with honey, nut butter and banana slices, or hummus
A cereal bar
A smoothie containing fruit, milk of your choice, 1 tbsp oats, 1 tbsp Greek or soya yoghurt
Greek or soya yoghurt with fruit
2-4 hours before – this is more likely to be a meal which should ideally be carbohydrate rich and contain low to moderate fibre, moderate protein and moderate fat. Again this is to prevent the body having too much work to do by breaking down rich fatty foods or high protein meals, so keep it fairly simple. Some ideas are:
Porridge with some nut butter and fruit
A tomato-based pasta with grated cheese
Jacket potato with hummus or tuna
Chicken or tuna salad wrap
Tomato and mozzarella bagel
Risotto
Post-match nutrition
Nutrition is just as important after you play to aid recovery. Ideally you should eat within a couple of hours of finishing your match. The nutrients that are essential post-match are:
Carbohydrates – to restore energy by replenishing muscle glycogen stores, to provide energy for muscle repair and growth.
Protein – for repair and rebuilding of muscle fibres, tissue repair and bone health.
Fats - to allow the absorption of fat-soluble vitamins which are important for optimal bone health and recovery.
Here are some examples of post-match snacks or meals. These are all fairly simple and easily digestible foods in most individuals, meaning that the nutrients can be absorbed readily and do their job more quickly.
Smoothie with fruits, Greek yoghurt or protein powder, 1 tbsp nut butter or chia seeds, 1 tbsp oats, milk of your choice.
Greek yoghurt with berries and banana and low-sugar granola.
Eggs and avocado on toast
Falafel with wholemeal pitta, tzatziki and salad
Rice bowl with salmon, avocado and vegetables
Tuna salad sandwich in wholemeal bread
Chicken with quinoa and vegetables drizzled with olive oil
Spinach and mushroom omelette with toast
Chickpea curry with brown rice and a spoonful of natural/coconut yoghurt
Fish with sweet potato, salad and pine nuts
Remember that hydration is also essential at any time, so ensure that your fluid levels are topped up before, during and after you play.
I hope this has given you some ideas, and helped you to understand how optimal nutrition can help with your performance and recovery. Please note that any food ideas are just guidelines and to adjust accordingly if you have specific dietary requirements.