As reserves are low, it is necessary to regularly consume carbohydrates during the match to prevent hypoglycemia and fatigue.
Nutritional advice for a tennis match
The 3 days before the game
You don’t need to increase the total quantity of food. You should eat more carbohydrates (pasta, rice, semolina etc. ..) as usual. Also, avoid high-fats and high-glycemic index sugars (pizza, fries, sweets and pastries). The amount of meat or fish should not change.
It is essential to drink enough to promote glycogen storage and hydration. Water, if possible!
Breakfast before the game
2 hours before the game, you can eat a generous breakfast, either traditional or composed of sports foods.
If you selected sports foods: eat 1 / 3 cake or a portion of a creamy breakfast with a drink (avoid tea and coffee which are stimulants if you don’t usually drink them).
For a classic breakfast: eat a good piece of good bread with some jam or low fat biscuits and a yogurth with a drink (fruit juice diluted eg).
NB : if the match takes place in the afternoon: you can eat, 3 hours before the start of the competition, a small plate of pasta or rice and some ham or fish with a small compote,.
Waiting period
If you tend to hypoglycaemia before compet or be very stressed, I advise you to drink a “waiting beverage” with fructose in the hour before the match.
You can manufacture it yourself by adding 2 tablespoons of fructose in 1 liter of water. Try to drink it regularly until the beginning of the match.
It's better to test this drink during training to ensure that it does not cause you digestive problems.
In all cases, you should always drink regularly before the match to start competition in euhydrated state.
During the match
To be well hydrated and to provide fuel to muscles, you should regularly drink sports drink. Try to drink at least ½ liter per hour of game.
If the drink is not enough to fuel yourself, you can also eat an energy bar between each set.
If you prefer to drink water, you will have to eat more regularly small pieces of energy bars or sugary products such as sports gels.
If you can, do not hesitate to test your competition strategy during the trainings.
Recovery after the match: essential!
Good recovery will avoid excessive pain and fatigue after the match! By the end of the match, you should rehydrate yourself by drinking regularly and replenish by eating sugary products (pastes, bars, soft drink etc ...).
To promote muscle repair, you can also eat high-protein foods (eg food easy to eat: protein bar, hot chocolate, milk shake).
Of course, the best is to drink a recovery drink. This drink contains carbohydrates, protein but also minerals.
If you do a tournament and you have more than 3 hours between each match, you can eat a little snack (like pre-match breakfast) 2 hours before the second game.
