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Nutrition for tennis: practical recommendations.

Mayur K Ranchordas1, David Rogersion, Alan Ruddock

  • 1Sheffield Hallam University , Department of Sport, Academy of Sport & Physical Activity, Sheffield, UK.

Journal of Sports Science & Medicine
|October 24, 2013
PubMed
Summary
This summary is machine-generated.

Optimal nutrition for tennis players involves a high-carbohydrate diet (6-10 g·kg(-1)·d(-1)), adequate protein (~1.6 g·kg(-1)·d(-1)), and appropriate fluid intake with electrolytes. Caffeine may offer ergogenic benefits during play.

Keywords:
Caffeinecarbohydratedietelectrolytefluidsupplements

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Area of Science:

  • Sports Nutrition
  • Exercise Physiology

Background:

  • Tennis demands significant physical and psychological preparation, including specific nutritional and fluid requirements for training and match play.
  • Tennis players exhibit well-rounded physiological and anthropometric characteristics adapted to the sport's varied demands.
  • Energy expenditure in tennis ranges from 30.9 ± 5.5 kJ·min(-1) for women to 45.3 ± 7.3 kJ·min(-1) for men.

Purpose of the Study:

  • To review current nutritional recommendations for tennis players.
  • To provide evidence-based guidelines for optimizing athlete performance and recovery.

Main Methods:

  • Literature review of existing studies on tennis nutrition and hydration.
  • Analysis of physiological demands and energy expenditure in tennis.

Main Results:

  • Recommended carbohydrate intake: 6-10 g·kg(-1)·d(-1) for adequate glycogen stores.
  • Recommended protein intake: ~1.6 g·kg(-1)·d(-1) for high-intensity training.
  • Recommended fat intake: not exceeding 2 g·kg(-1)·d(-1).
  • Caffeine (3 mg·kg(-1)) may enhance performance.
  • Fluid intake: 200 mL every change-over (mild temps) to ≥400 mL (hot temps).
  • Carbohydrate ingestion: 30-60 g·hr(-1) for matches >2 hours.
  • Sweat rates: 0.5-5+ L·hr(-1) with sodium losses of 0.5-1.8 g.

Conclusions:

  • Tennis players require a carefully planned diet emphasizing carbohydrates, adequate protein, and sufficient hydration with electrolytes.
  • Nutritional strategies should be tailored to environmental conditions and match duration.
  • Consideration of caffeine and travel nutrition is important for sustained performance.