Nutrition for Tennis-Practical Recommendations
Tennis may be a pan-global sport that’s played year-round in both hemispheres.
This places notable demands on the physical and psychological preparation of players and included in these demands are nutritional and fluid requirements both of coaching and match- play.
Thus, the aim of this text is to review nutritional recommendations for tennis.
Notably, tennis players don’t excel in any particular physiological or anthropometric characteristic but are well adapted all told areas which is perhaps a results of the numerous nature of the training demands of match play.
Energy expenditures of 30.9 ± 5.5 and 45.3 ± 7.3 kJ·min-1 are reported in women and men players respectively irrespective of court surface.
Tennis players should follow a habitually high carbohydrate diet of between 6-10 g·kg-1·d-1 to make sure adequate glycogen stores, with women generally requiring slightly but men. Protein intake guidelines for tennis players training at a high intensity and duration on a day after day should be ~1.6 g·kg-1·d-1 and dietary fat intake mustn’t exceed 2 g·kg-1·d-1. Caffeine in doses of three mg·kg-1 provides ergogenic benefit when taken before and/or during match play.
looking on environmental conditions, sweat rates of 0.5 to and over 5 L·hr-1 and sodium losses of 0.5 – 1.8 g are recorded in men and ladies players.
200 mL of fluid containing electrolytes should be consumed every change-over in mild to moderate temperatures of < 27°C but in temperatures greater than 27°C players should aim for ≤ 400 mL. 30-60 g·hr-1 of carbohydrate should be ingested when golf exceeds 2 hours. Key Points Tennis players should follow a habitually high carbohydrate diet of between 6-10 g·kg-1 to confirm adequate glycogen stores, with women generally requiring slightly but men.
Protein intake guidelines for tennis players training at a high intensity and duration on a day after day should be ~1.6 g·kg-1·d-1. Dietary fat intake shouldn’t exceed 2 g·kg-1·d-1. Caffeine in doses of three mg·kg-1 can provide ergogenic benefit when taken before and/or during match play. 200 mL of fluid containing electrolytes should be consumed every change-over in mild to moderate temperatures of < 27°C but in temperatures greater than 27°C players should aim for ≥ 400 mL. 30-60 g·hr-1 of carbohydrate should be ingested when golf game exceeds 2 hours.
During periods of travel, specific dietary requirements is communicated with agencies and hotels before arrival and within the event that suitably nutritious foods don’t seem to be available within the host country, players can bring or send non-perishable foods and goods where customs and quarantine laws allow.
