What to eat before and after a match

We have already discussed what to do to hydrate. So what should a tennis player eat?

We assume that players generally eat healthy meals, but it is also important to eat correctly before and after matches.

Pre-match meals

The pre-match meal should include foods with a low glycemic index to avoid the "sugar rush" effect of high GI foods. (The glycemic index (GI) is a method of classifying foods based on their acute glycemic impact.) Foods that have a high GI are digested quickly, appear in the bloodstream quickly and raise blood sugar and insulin concentrations quickly. Foods that take longer to digest have a low GI. Foods with a low GI include: all-bran cereal, oats, barley, rye, wheat, pasta, milk, yogurt, fructose, lactose, apples, cherries, grapefruit, pears, plums, beans, and peanuts.
Example pre-match meals

* 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, plums or cherries, unsweetened juice
* Cottage cheese, grapes or peaches, unsweetened juice


Post-match

is the most important task after a match.

* Electrolytes such as potassium and sodium must be replaced. 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, 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.