Nutritional Strategies Pre and Post- Competition

Playing competitive tennis successfully requires a pre-competition and post-competition nutritional strategy. While there is much research still to be conducted on optimal nutrition for sports and activities that require short periods of high-intensity exercise mixed with rest or light exercise, there are a few fundamental strategies that tennis players can use.

The all-around nutritional strategy for competitive tennis players should be based on a balanced, healthy diet with an emphasis on promoting muscle glycogen storage, which is the primary energy source for high-intensity exercise. In general, if training lasts 1 1/2 hrs per day or more, the percent of energy from carbohydrate, protein and fat should be 60, 15 and 25% respectively. If training lasts less than 1 1/2 hours per day, the percentage of energy from carbohydrate, protein and fat should be 51, 17 and 32% respectively. This should translate to a diet with a minimum of processed or junk foods.

What about pre-event meals? One of the most important considerations for a pre-event meal is that it release glucose into the body's circulation slowly without an insulin surge (sugar rush). The pre-event meal should include foods with a low glycemic index. (The glycemic index (GI) is a method of classifying foods based on their acute glycemic impact.) Foods that are digested quickly, appear in the bloodstream quickly, and raise blood sugar and insulin concentrations quickly, have a high GI. Foods that take longer to digest have a low GI. Foods with a low GI include: All-Bran Cereal, Barley, Rye, Wheat, Pasta, Milk, yogurt, fructose, lactose, apples, cherries, grapefruit, pears, plums, beans, and peanuts.
The following are some sample pre-event meals (from Strength & Conditioning Journal, Feb., 1997, Volek, et al, 11-17):

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
Fig Newtons, plums or cherries, unsweetened juice
Cottage cheese, grapes or peaches, unsweetened juice

What about after exercise? The most important nutrient to replace is water. And, you can't rely on thirst to guide intake. In fact, if an athlete feels thirsty, he is already slightly dehydrated. Drink plenty of water before, during and after exercise and/or competition.
Second, electrolytes such as potassium and sodium must be replenished. Sports drinks are meant for consumption during exercise and have low concentrations of electrolytes. After exercise, try foods rich in sodium (pretzels, crackers, cheese) and potassium (potatoes, bananas, orange juice).

The third essential nutrient to replenish is carbohydrate and research indicates that consumption should be within the first hour after exercise. Current recommendations are to consume 0.5 grams of carbohydrate per pound of body weight. Post-exercise foods should have a high GI in order to replenish muscle glycogen faster. These include: bread, graham crackers, corn chips, carrots, potatoes, rice or rice cakes, waffles, plain bagels, and watermelon. Protein should also be consumed post-exercise at the rate of 40% of the carbohydrate dose.

Points to remember: Eat a healthy, balanced diet, drink plenty of water, choose foods with a low GI pre-event and a high GI post-event. And, eat within 1 hour post-exercise to insure adequate recovery in the muscles.