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Nutrition for tennis: fueling your performance

Knowing what to eat and drink on and off the court can mean the difference between winning and losing. Follow these nutrition tips to help you perform like a pro! 
The food you put in your body directly impacts your performance on the court. Focus on whole grains, lean proteins, fruits, vegetables, and healthy fats to play at your best. 
  When? What? How much?
Before 3-4 hours prior  carbs + protein + fat meal
  15-60 minutes prior  carbs snack
During every hour carbs 30-60 grams
After  ≤ 30 minutes after  carbs + protein snack
  ≤ 2 hours after carbs + protein + fat meal


Water is the most important nutrient for tennis players since the sport is usually played in hot, humid weather, and without a time limit. Adopt a fluid plan and drink according to a schedule to avoid cramps and heat illness.


  When? What? How much?
Before 2-3 hours prior water >16 oz.
  15-30 minutes prior  carbs 8 oz
During every 15-20 minutes water + sports drink 4-8 oz.
After  for every pound lost water 16-24 oz.



Do I REALLY need a sports drink?
If training for more than 60 minutes—YES! Choose a sports drink to help replenish fluids and electrolytes lost in sweat and provide a quick energy source to sustain performance during intense and longer duration training sessions. 



As little as a 2% loss of body weight due to dehydration has a negative impact on performance. The easiest way to determine your hydration status is to check the color of your urine. 




Be sure your recovery plan includes the 4 Rs—Refuel, Rebuild, Rehydrate, and Recharge—check off all 4 with adequate carbs, protein, water, and rest after intense workouts!