Tennis

The game of tennis is a sport that requires speed, strength, endurance, flexibility and agility. In order to maintain optimal physical shape, in addition to training, good and proper nutrition in tennis is of particular importance.. The diet of tennis players must be balanced and consistent with the intensity of training, which in professional tennis is often more than 6 hours a day, at least 2-3 times a week. It is also extremely important to maintain good hydration of the body due to the large loss of fluids. In sports such as tennis, it is difficult to determine the exact energy expenditure due to the combination of anaerobic and aerobic muscle work, but aerobic can be mentioned as the main one. In addition, in tennis, the duration of the game can vary widely, which is sometimes associated with additional energy consumption. To determine the required caloric content of food, you need to know the body weight, height, age, body fat of the athlete, as well as the duration and intensity of the load.

• 60% carbohydrates - 6-10g / kg body weight per day
• 26% fat - 1.8-2g / kg body weight per day
• 14% protein - 1.2-1.4g / kg body weight per day
• total calories - 70-80Kcal / kg body weight per day

Carbohydrates

They are a very important part of a tennis player's diet because they maintain glycogen stores in the body and provide the necessary energy for play. In the diet of tennis players, carbohydrates should be about 60% of the total energy intake, and most of them should be complex sugars. During the training process it is recommended to consume foods such as: pasta, rice, legumes, potatoes, apples, pears, yogurt and low-fat milk and more. The products of this group, in addition to supplying the body with carbohydrates, also contain a large amount of vitamins, minerals and fiber. Foods that contain polysaccharides and break down more slowly should be eaten as a snack, a few hours before a workout or competition. During and immediately after a competition, it is good to consume mainly energy drinks, energy bars, fruit juices and purees, chilled yogurt and foods that are quickly absorbed and supply energy. Some authors report that in-game carbohydrate intake improves impact strength, especially during long play. They recommend taking 400 kcal for the first 30 minutes of play and an additional 200 kcal in the next 2 hours of play.

Proteins

The recommended protein intake for tennis players is between 1.2-1.4 g / kg body weight per day, but this intake should be tailored to individual needs and the intensity of the load. It is good to eat foods such as lean meat, fish, eggs, cottage cheese and low-fat dairy products. In order to obtain the necessary proteins, protein supplements and bars can also be used, supplying an additional amount of protein. Protein supplements with branched-chain amino acids are especially suitable after exercise to prevent protein loss.

Fat 

When exercise is more than 2 hours, fat plays an essential role as an energy source. However, in the diet of tennis players, they should not exceed 30% of the total diet. Of these, the saturated fatty acids contained in solid animal fats should not exceed 10%. The main source of fat should be vegetable oils, nuts, seeds, raisins, apricots and other dried fruits.

Fluid intake

Due to the high intensity of play in tennis, the requirements for fluid intake are increased to maintain good hydration of the body. According to some authors, tennis players are at constant risk of overheating and dehydration, and even 1% fluid loss can affect their performance. Usually during the game tennis players lose between 0.5 to 2.5 liters. fluids per hour. In addition, sweat loses a large amount of sodium, which is a major electrolyte, and its lack leads to muscle spasms. To maintain water balance, tennis players should drink plenty of fluids in the form of isotonic drinks, tea, fresh fruit and vegetable juices. At high temperatures, they need to drink more fluids according to the outside temperature.

Vitamins and minerals

During intense training, athletes' bodies have increased needs for vitamins and minerals. These increased needs can be offset by a varied and well-balanced diet including: whole grains, lean meats, poultry, fish, low-fat dairy products, nuts, fruits and vegetables. If the athlete does not have the opportunity for complete nutrition, it is recommended to take vitamins in the form of multivitamin complexes and vitamin drinks. Even with increased needs for vitamins, their intake should not exceed the recommended daily intake.

General recommendations in nutrition

• it is recommended to consume mainly polysaccharides, proteins and moderate amounts of fat. Eating more often and in smaller quantities. If there is not enough time to eat, it is good to consume sports drinks and bars.
• it is recommended that athletes have constant access to water and sports drinks to avoid dehydration
• it is recommended to avoid junk food, alcohol and coffee.
• it is recommended that the food be of high quality, fresh and well prepared