Peak Fitness: Pre-Match Sports Nutrition

Peak Fitness: Pre-Match Sports Nutrition:

Pre-match nutrition guidelines
• If you are eating 3-4 hours before the match, dietary choices should be higher in complex carbohydrates, moderate in protein, and low in dietary fat to allow quick digestion and absorption out of the stomach
• The more time you have before a match, the larger the meal that can be tolerated. For example, if you have 3 – 4 hours before you play, a normal sized sandwich like a turkey sub would be appropriate, even with a fruit and/or dairy side
• Always stick to FAMILIAR foods, our bodies have a harder time adjusting to new snacks and this may impact digestion
• If you only have 1 – 2 hours before matches, the volume, protein, and fat content of the meal will need to be limited
• No matter how much time you have before your match, try to pre-hydrate with several cups of fluids like water, sports drinks, or decaffeinated beverages.
• In general, low carbohydrate diets are not recommended for athletes. Carbohydrates should make up at least 55-60% of diet at least 3-4 days per week to ensure energy stores are sufficient for maximal performance

Between ands post match nutrition guidelines:
• The two areas you must emphasize after a match are replacing any fluids lost during the match and replacing the carbohydrates/ energy stores he used up.
• Weigh yourself before and after the match to know how much fluid to drink. You will need at least 20-24 oz of water per pound of weight lost.
• To replace the lost carbohydrates you will need at least 2-3 servings of a starchy carb (grain, rice, etc) (carbohydrates) and/or fruit within 30 minutes after the match.
• If the next match is within 30-60 minutes, you will need a small snack that is high in quick digesting carbohydrates and very low in fat. Some examples include Sports Drinks and/or fruit.

Pre-match meal examples:
• Yogurt, whole wheat or rye bagel, cream cheese
• Granola bar, peanuts, unsweetened juice
• Apple slices with peanut butter, unsweetened juice
• Spaghetti with butter, orange or pear, unsweetened juice, plums or cherries, unsweetened juice
• Cottage cheese, grapes or peaches, unsweetened juice
Pre/post match snack suggestions:
• Bars: Gatorade Bars, Power Bars, Clif Bars (stay away from bars that taste similar to candy bars—too much of the wrong type of fat!)
• Liquid Meals: Gatorade Shakes, Smoothies made with fresh fruit
• Salted Snacks: Pretzels, low fat crackers, salted nuts or trail mix
• Fresh Fruit: Mangos, Pears, Oranges
• Fresh Breads: Bagels, French Bread, Sourdough Bread

Tennis Nutrition Resources:
• Pre-game recipe guide: The Official Snack Guide for Beleaguered Sports Parents.
• Tennis Fitness: http://www.usta.com/Improve-Your-Game/Health-Fitness/Training-and-Exercise
• Tennis Nutrition: http://www.ontennis.com/content/tennis-diet-0