The nutrient state of a tennis player just before playing or training can have a significant impact on the outcome of a match or the quality of a practice session. Appropriate fat, protein, mineral, and vitamin intake are all important, but the primary pre-match nutritional concerns for all players are adequate carbohydrate and fluid intake.
Beyond attempting to regularly consuming a healthy, varied and well-balanced diet, players should particularly focus their efforts on adequate and appropriate consumption of three primary nutrients – water, electrolytes, and carbohydrates. These nutrients have the immediate effect on performance.
After a match, a tennis player’s primary nutritional interest should be restoring fluids, electrolytes, and carbohydrates. If the next match is scheduled to begin soon (e.g., within 1 to 2 hours), re-hydration and carbohydrate intake (about 50-100 grams) should begin immediately.
Your body produces heat during tennis -- lots of it! And as intensity and duration of play increase, you face an growing challenge to eliminate the accumulating heat, especially in hot weather. The best way for a tennis player to get rid of internal body heat during play is by sweating. But if it’s hot and humid, even sweating doesn’t eliminate heat effectively.