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Reprinted with Permission of
TennisPro Magazine, the official publication of
Professional Tennis
Registry
What to Eat Throughout the Day During a Competition
by Dawn Weatherwax-Fall, RD, CSSD, LD, ATC, CSCS Dawn Weatherwax-Fall is a registered/ li-
& Mark Kovacs, PhD, CSCS censed Dietician and specialises in sports
We all know what an athlete eats every day makes a big difference in nutrition. She is the founder of Sports Nu-
their performance on court. Tournament day is just as important. So trition 2Go (www.sn2g.com). She is also
where should a player start in determining their nutritional habits and a board-certified specialist in Sports Di-
needs? etetics. Weatherwax-Fall is the author of
The Official Snack Guide for Beleaguered
Sports Parents, The Complete Idiots Guide
The Tennis Players Nutritional Checklist with a calorie expenditure device and having to Sports Nutrition, and wrote a chapter in
personalised tournament menus developed Unique Considerations for the Female Ath-
Energy needs…Take in enough calories by a nutrition expert. It is important to experi- lete. She has also been featured on televi-
to maximise performance and recovery. ment with these techniques before major sion shows, including Good Morning Amer-
competitions to make sure that the food ica, MSNBC, Geraldo Rivera and Fox News.
1. Evenly disperse calories throughout choices and quantities do not result in any
tournament day: This ensures consistent adverse side effects, such as bloating, the Dr. Mark Kovacs is a former professional
energy levels. feeling of fullness, cramping or lethargy. tennis player, collegiate All-American and
2. Hydration: Consume enough fluids and Secondly, it is important that the athlete NCAA champion. He is currently the se-
electrolytes before, during and after the spreads the calories and fluids consumed nior manager of Strength and Conditioning/
match. evenly throughout the day in order to have Sport Science for the USTA. He is the co-
consistent energy levels and maximize perfor- author of Tennis Training: Enhancing On-
3. Pre-game nutrition: Make sure to have mance (6). This is accomplished by keeping Court Performance, which can be purchased
appropriate timing, calories, fluids and blood-sugar levels constant. Many athletes through the PTR pro shop.
foods that have the right mixture of carbs, make the mistake of eating the majority of
protein, fat and electrolytes to maximise their energy needs after the event. If the
performance. athlete is starving after competition, they did longer than expected.
not come close to meeting their nutritional
4. During competition: Very important to needs before the tournament started. Pre-match carbohydrates & hydration
hydrate and intake proper amounts of needs
carbohydrates and electrolytes. Also, if the match goes on for longer than Due to the variability of tennis, pre-game
expected, they could run low on energy nutrition can be very challenging. Evidence
5. Post-match nutrition: Replace fluids reserves, which could also negatively impact suggests that the closer the athlete gets to
lost and take in appropriate nutrients performance. It is very important to always activity, the less fat, protein and calories the
within 30-45 minutes after each match. prepare for the worst-case scenario, and body can tolerate, and the need for appropri-
have enough snacks on hand to fuel the body ate levels of carbohydrates and hydration are
Energy needs if there is a rain delay or matches go on important(7,8,10).
A major mistake many tennis players make
during tournaments is not eating enough cal- Pre-game hydration guidelines
ories to fuel the energy requirements needed
to perform at the highest level (1). Research tIPVSTCFGPSFBXPSLPVUPSDPNQFUJUJPO
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has shown that an average competitive male fluids.
tennis player may burn more than 500k calo-
ries per hour of match play(2). Calorie needs t5IFOIPVSCFGPSFBXPSLPVUPSDPNQFUJUJPO
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vary greatly from athlete to athlete because
of differences in gender, body composition, tNJOVUFTCFGPSFUIFXPSLPVUPSDPNQFUJUJPO
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age, level of activity, duration and efficiency
of movement(3,4,5). t*GUIFGBDJMJUJFTBMMPX
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One of the best ways to help your players before and after the match by having the athlete weigh and record their weight to compare
know exactly what their needs are on the day with post-match weight. Weighing an athlete should not be performed at a tournament
of competition is food and hydration journal- without the athlete being used to weighing before and after previous matches or practice
ing, possibly measuring energy expenditure sessions. It is never a good idea to add/change a routine on tournament day.
56 56 TENNISTENNISWORLDWORLD
Pre-game guidelines also vary greatly from
athlete to athlete due to different physi-
ological and anthropometric numbers, energy
expenditure and gastric emptying (the speed
at which fluid moves out of the stomach). The
best way an athlete will know what works
is by practicing their nutritional strategy on
non-competition days(10).
During matches
During tennis matches, maintaining an ap-
propriate level of hydration is important in mi-
nimising fatigue, which can lead to errors, the
increased chance of injuries, and a decrease
in speed, power and strength(11,12). The goal
of the athlete is to keep their weight constant
throughout the match. For example, if the
athlete weighed 142lb before they started the
match, then they want to finish their match
weighing close to 142lb. In long matches
in hot and humid conditions, it may not be
possible to replace all the fluid lost during a of sodium per 8oz during competition, or 0.3
match. This can have severe effects, because to 0.7g sodium per litre of fluid during hot and
if an athlete is as little as 2-3% dehydrated, humid days(14).
their performance can decline up to 10%.
More concerning is that some studies have Hydration needs vary greatly from athlete
shown that 66% of all athletes are poorly to athlete, so defining what amounts work
hydrated before an event(13). best could take several trials, and it would
Replacing electrolytes is important – espe- be helpful to consult a trained professional
cially sodium. Sodium content in an athletes experienced in nutrition and hydration.
sweat is highly varied. A salty sweater is It is also important for tennis players to
someone who, when they sweat and are consume enough carbohydrates before and
wearing dark clothing or a dark hat, will leave during competition to prevent fatigue and the
a white residue. This white reside is the lowering of blood sugar levels. The amount of
sodium in the sweat. A rule of thumb is 70mg carbohydrates to consume during matches is
based on each individuals
metabolism, body
composition,
sweat rate and movement efficiency.
Research suggests that consuming food or
fluid with a 4-to-1 ratio of carbohydrates to
protein may be as effective, or possibly more
effective, than carbohydrates alone in aiding
performance(15). More research is required
to determine if this ratio produces the same
results in tennis performance.
TENNISTENNISWORLDWORLD 57 57
In-game hydration/nutrition guidelines 1oz low fat cheese 5FOOJTUPVSOBNFOUNFOVt.BUDIBUQN
1 cup fresh strawberries only
t%VSJOHFBDIDIBOHFPWFS
BHPPESVMFPG 10oz juice - orange juice
thumb is to drink between 4-12 (4-12oz) sips 10oz water Morning 7-9 am
of water or some kind of sports drink (carbo- 4oz whole wheat bagel
hydrate/electrolyte formula). The higher-end Pre-Match 9-11am 1 whole egg
of the range is typically for individuals who 20oz water 2 egg whites
are heavy sweaters. 1oz low fat cheese
Match 11am-1pm 1 cup fresh strawberries
Experiment with this formula and then adjust 10oz electrolyte beverage that contains 10oz juice - orange juice
it accordingly for each athletic activity you 5-7% carbohydrates (~14g CHO 10oz water
engage in. Do this until you find that your per 8oz solution or a 4-1 ratio/rest
weight remains within a close range from the water an hour) Snack 10-11am
start until the end of the match. 1 energy bar (~210cals - contains 1 energy bar (~210cals - contains
42g of CHO and 6g of protein) 42g of CHO and 6g of protein)
t$POTVNFBQQSPYJNBUFMZNHPSNPSF couple of bites during change 16oz water
sodium per 8oz of fluid. overs.
Lunch 1-2pm
tHPG$)0QFSIPVS May also need more fluid than indicated 1 nutrition shake (~360cals - 54g
depending on sweat rate. CHO, 20g protein, 8g of healthy
t*GBDUJWJUZMBTUMPOHFSUIBOBOIPVS fat)
Carbohydrate beverage should be a 5-7% Lunch 1-2pm (have within 30-45min) 2 cups fruit
carbohydrate solution. Beverage could pos- 1 nutritional shake (~360cals - 54g 16oz water
sibly have a 4-to-1 carbohydrate to protein CHO, 20g protein, 8g of healthy fat). Or
ratio. 1 turkey sandwich on whole wheat
2 cups of fruit bread, mustard, tomato,
Post-match nutrition 16oz water – replace any fluid lost lettuce and fruits, baked Lays®
If the athlete is unable to keep their body during match. chips, VitaliciousTM cranberry
weight the same during a match, it is im- muffin top (VitaTopTM)
portant to replace any fluid lost to maximise Pre-Match 2-3pm
recovery and minimise fatigue. The goal is to 16-20oz water Pre-match 2-3pm
drink 20-24oz of fluid for every pound lost(9). 20oz water
If an athlete gains weight during the match, Match 3-5pm
this weight gain should never exceed two 10-20oz electrolyte beverage (Gatorade® Match 3-5pm
pounds. It is important to make fluid adjust- or Cytomax®) that 10-20oz electrolyte beverage that contains
ments for the next match. contains 5-7% carbohydrates 5-7% carbohydrates (~14g CHO
(~14g CHO per 8oz solution) per 8oz solution or a 4-1 ratio/rest
From a nutritional standpoint, the goal is 1 energy bar (~210cals - contains water an hour)
to replace the carbohydrates and protein 42g of CHO and 6g of protein) 1 energy bar (~210cals - contains
used during the match. The athlete wants couple of bites during change overs. 42g of CHO and 6g of protein,
to consume at least 6-20g of protein and e.g., Powerbar® energy bars)
30-60g of carbohydrates within 30-45 minutes Replace any fluid lost and preferably eat din-
to maximize recovery and to restore energy ner within an hour. Replace any fluid lost and eat dinner within
levels for the next match(16). an hour.
May also need more fluid than indicated
Different scenarios depending on sweat rate. Evening meal 5-6pm
Below are different menu examples for tennis 2oz grilled chicken
tournaments. These menus are designed for Evening Meal 5 -6pm 1 cup whole wheat pasta
a 142lb female with a body fat of 18% who 2oz grilled chicken 1 cup green beans
needs 3 000 calories on tournament days. 1 cup whole wheat pasta 16oz skim/1% milk or juice
1 cup green beans
5FOOJTUPVSOBNFOUNFOVt.BUDIFTBU 16oz skim/1% milk or juice Evening Snack 9-10pm
11am & 3pm 8oz low-fat yogurt
Evening Snack 9-10pm 1oz salted nuts
Morning 7-9 am 8oz low-fat yogurt 2 fresh fruits
4oz whole wheat bagel 1oz salted nuts 10-16oz water
1 whole egg 2 fresh fruits
2 egg whites 10-16oz water
58 58 TENNISTENNISWORLDWORLD
Rain delay BM, Tiemessen I, tennis: are there benefits? Br J Sports Med.
During delays, it is important to maintain fluid, Mendez-Villanueva A. A comparison of the 2006;40(5):e13.
carbohydrate and electrolyte levels. When activity profile and physiological demands
delays happen (and typically they do during between advanced and recreational veteran 8. Burke, LM, Kiens, B, & Ivy, JL. Carbohy-
tournaments), it is important to have liquids tennis players. J Strength Cond Res. 2009 drates and fat for training and recovery.
and easily digested foods available in order to Mar;23(2):604-10. Journal of Sports Sciences, 2004;22, 15-30.
be ready at any moment.
3. Webb P. Energy expenditure and fat-free 9. Casa D, Armstrong L, Hillman S, Montain S,
The best way to know if these items work is mass in men and women. Am J Clin Nutr. Reiff R, Rich B, Roberts W, Stone J. National
to have the players try out products as close 1981;34:1816–26. Athletic Trainers Association Position State-
as 15 minutes before heavy practices and ment: Fluid Replacement for Athletes. Jour-
note any intolerance issues. 4. Paffenbarger, R Jr, Wing A, Hyde R. Physi- nal of Athletic Training 2000;35(2):212–224.
cal activity as an index of heart attack
Examples of rainy day items: nutrition shakes, risk in college alumni. Am J Epidemiology. 10. Position of the Dietitians of Canada ,
Naked®/Odawalla® protein or regular 1983;30:10-15. American Dietetic Association, and the Ameri-
smoothies, salted pretzels, mini bagels, Vitali- can of Sports Medicine. Nutrition and Athletic
cious muffin tops and low-fat crackers. 5. Pentz J. Nutrition for Professionals. Life- performance. ...
style Management Associates 2008:128 Dietetic Association, Dietitians of Canada,
Summary 130. and the American College of Sports ...
Thousands of hours are spent on technique, Also in J Am Diet Assoc 2000;100:1543-1556
tactics, physical and psychological training 6. Hornery D, Farrow D, Mujika I, and Young and Med Sci Sports Exerc 2000;32:2130-2145
to prepare for competitive tournaments. It W. An integrated physiological and perfor-
is imperative that all this hard work is not mance profile of professional tennis. British 11. Sharma VM, Sridharan K, Pichan G, Pan-
undone by poor nutrition, especially during Journal of Sports Medicine 2007;41:531-536. war MR. Influence of heat-stress induced
tournaments. The goal of this article was to dehydration on mental functions. Ergonomics
provide some practical information to help 7. Kovacs MS. Carbohydrate intake and 1986;29:791-99.
your players succeed on court when it counts
the most – in competition. 12. Cian C, Koulmann N, Barraud PA, Raphel
C, Jimenez C and Melin B. Influence of
It is important to maximise these efforts with variations in body hydration on cogni-
a sports nutrition and hydration tournament tive function: effect of hyperhydra-
plan that allows for top level performance. tion, heat stress, and exercise-in-
Remember, sports nutrition is a scientific duced dehydration. J Psychophysiol
discipline and it requires a combination of 2000;14:29-36.
the correct knowledge, experience and
individual application to each athlete to 13. Wildman R and Miller
perfect an ideal plan. B. Sports and Fitness Nutri-
tion. Wadsworth 2004.
References
1. Hinton P, Sanford T, Davidson MM, 14. Casa, Douglas et al.
Yakushko O, and Beck N. Nutrient ACSMS Health & Fitness Journal. Avoid-
intake ing Dehydration Among Young Athletes.
dietary behaviors 2005;9(3):20-23, May/June.
of male and female
collegiate athletes. 15. Harmon JH, Burchard JR, Seifert JG.
Inter J of Sports Ingestion of a carbohydrate-protein supple-
Nutrition ment improves performance during repeated
and Exercise Metab- bouts of high intensity
olism, 2004;14: cycling. Medicine & Science in Sports &
389 – 390. Exercise. 2007;39(5):S363.
2. 16. Levenhagen, D.K., Gresham, J.D., Carlson,
Fernandez- M.G., Maron, D.J., Borel, M.J., & Flakoll, P.J.
Fernandez (2001). Postexercise nutrient intake timing in
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TENNISTENNISWORLDWORLD 59 59
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