To learn about nutritional recommendations for tennis players, know that tennis is a world sport, in which it has tournaments throughout the year and in several different countries. Several factors such as the numerous trips made throughout the year, the uncertain duration of matches and the number of games held on the day, hinder the adequacy of the diet of the players, as well as the definition of times for each meal to be held. Thus, the nutritional intervention should be carried out with caution, so that it meets the needs of the tennis player, but does not hinder his routine of training and games.
Taking this into consideration, a narrative review entitled “Nutrition for Tennis: Practical Recommendations”, brought us
what we already have concrete in the literature regarding macronutrient recommendations for athletes of this sport.
Carbohydrates
It has been studied for a long time that a diet rich in carbohydrates leads to increased muscle glycogen stocks, which results in an improvement in performance, especially in endurance activities. In addition, glycogen depletion is a key factor that contributes to fatigue during extensive matches. A high-carbohydrate diet aids the body’s immune functions and prevents Overtraining.
Proteins
In relation to protein intake, it is recommended to estimate the protein needs of tennis players based on the volume and intensity of competition or training. Thus, the ideal is to consider the
timing
, type of protein and amount that will be consumed.
Lipids
On the other hand, the lipid recommendation for tennis players differs from the ideal for endurance training athletes. For this specific group, on days with workouts longer than 2 hours, the recommendation is 2g/Kg/day.
However, for tennis players this recommendation should not be applied, as matches involve high intensity efforts, with carbohydrates acting as the main fuel. Thus, the diet should contain a lower lipid content, but this is fundamental to maintain lipid oxidation, which partially contributes to the energy supply during departures.
Clinical practice
On nutritional recommendations for tennis players, the review showed that the ideal is to provide a high carbohydrate intake, between 6 to 10g/kg of body weight, during the day and for the protein intake the recommended would be approximately 1.8g/kg/day. For lipids, there is no exact value, but some source should be included in the diet to allow the absorption of fat-soluble vitamins and the synthesis of hormones.
In addition to daily food intake, supplements can generally be used to achieve the recommended nutritional goals. In longer matches, carbohydrate supplementation may be beneficial for the athlete.
References:
Suggestion and reading:
Nutrition in the prevention of injuries
Article: RANCHORDAS, Mayur K. et al. Nutrition for tennis: practical recommendations. Journal of sports science & medicine, v. 12, n. 2, 211, 2013. https://pubmed.ncbi.nlm.nih.gov/24149799/
