TENNIS

Tennis is a sport, which requires strength, stamina, and flexibility. You work hard on your game. Let us get you to the next level by paying attention to your body’s nutritional needs. ROG it!

Night before match

Drinks

 

 Water

 Soft Drinks...

 Caffeinated Drinks...

Food

 

Eat a substantial amount of orange foods such as pasta

 

 

Now lets move to the morning of the match.

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Morning of the match

Drinks

 

 Water

Food

 

 Fruit

 Plain Eggs

 Cereal without high sugars with low fat milk

100% Whole Wheat Bread/Toast

 

 

Next is the pre-match. This is meant to be used one to three hours before your match.

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1-3 hours before match

Drinks

 

 Water

Food

 

 Fruit

Energy or Granola Bars

 

 

Now lets discuss what you should drink thirty minutes before your match.

>>

Night before match

Drinks

 

 Water

 Soft Drinks...

 Caffeinated Drinks...

Food

 

Eat a substantial amount of orange foods such as pasta

 

 

Now lets move to the morning of the match.

>>

During a match

Drinks

 

 Water

Sports Drink

Food

 

 Fruit

 Energy Bar

 

 

If you have matches following, refer to the sections below. Or, click the green button to skip ahead

 

For one hour or less, click here,

For one to two hours, click here

For more than two hours, click here

 

What you eat in between matches is affected by the amount of time between them.

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If you have less than an hour

Drinks

 

  Water

Sports Drink

Food

 

Do not eat food

 

 

Final Step

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If you have one to two hours between matches

Drinks

 

 Water

Sports Drink

Food

 

 Fruit

 

 

Final Step

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If you have more than two hours in between matches

Drinks

 

 Water

Sports Drink

Food

 

 Fruit

Rice

Tuna sandwich with 100% Whole Wheat Bread

 

 

Final Step

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We are now going to talk about what you should eat within thirty minutes after your final match.

Drinks

 

 Water

Sports Drink

Food

 

 Fruit

 

 

After your final match for the day you should eat orange foods, which are high in carbohydrates.

 

Additional Notes

 

One technique a tennis player can use in conjunction with this is to gradually increase the intake of orange foods such as rice and pasta the week before the beginning of a match, and the tennis player should also drink water.

 

Food or Drinks with this symbol (...) are not acceptable to eat.