WOMENS TENNIS

Tennis is one of the most physically demanding sports requiring the highest levels of fitness. You must be
incredibly quick and agile, and also possess tremendous amounts of endurance and stamina. During the hot summer
months especially, this level of physical exertion can really take a toll on the body, leaving you depleted of fluids,
electrolytes, and most of your glycogen stores. In order to stay energized, fueled, and ready to go, a nutritious,
performance-based diet is essential!

Primary Nutritional Concerns!

Maintaining adequate hydration status and proper electrolyte balance

Quality carbohydrates for sustained energy and performance during high
intensity workouts.
A balanced diet complete with lean protein, whole grains, fruits, vegetables. and
healt hy unsaturated fats.

Hydration

Proper pre and post game hydration is essential! (Average sweat volume approximately 1.0 2.5 L per match!)
Consume sports drinks as well as water throughout play to stay hydrated and replenish electrolytes.
Hydration test: Urine is light-yellow/clear = (HYDRATED)
Urine is dark yellow = (DEHYDRATED)

Pre-Workout Considerations

To increase stamina and prevent depletion of glycogen stores, consume easily digestible foods high in carbohydrate
and low in fat prior to exercise
If eating 3-4 hours before competition choose
o Whole grain breads, pastas, and cereals, brown rice, baked beans, non-fat milk products, and lean proteins
such as turkey, eggs or legumes.
If eating 1 hour prior to competition choose
o Sports drinks, whole-wheat toast w/ light spread of peanut butter, protein bars, low-fat milk products, fruit.

During Play Considerations

Consume approximately 2030 g of Carbohydrate per hour (equivalent of one large banana)
Sports Drinks like PowerAde/Gatorade can keep you hydrated as well as maintain proper electrolyte levels and encourage thirst.
Saltier snacks such as pretzels and mixed nuts can help replenish sodium lost in sweat.
Mixed carbohydrate/protein snacks such as power bars, cliff bars, fresh fruit, or a peanut butter and jelly
sandwiches can help maintain blood glucose levels and supply you with energy.

Post-Workout Considerations

Following play consume a carbohydrate and protein rich snack or meal to help repair muscle tissue and
replenish glycogen stores. (Approximately 30 - 60 grams of carbohydrate and 20 grams of protein)
Post-work out snacks (eat within 30 minutes after play):
o Ex: Peanut Butter and Banana on rice cakes, hummus and pita bread, low fat yogurt with berries, tuna
on whole-wheat toast, mixed nuts and dried fruit, or turkey and cheese with apple slices.
Post-work out meals (eat within 2 hours of play):
o Ex: Chicken breast w/ steamed vegetable over a bed of brown rice, ground turnkey spaghetti sauce w/
whole wheat pasta, or breakfast burrito on whole wheat tortilla w/ scrambled eggs, pinto beans, low fat
shredded cheese and salsa

Sports Nutrition Intern 2014: May Rees

Sample Training Menu for Female Tennis Player

*A 135-pound, 20 year old female should consume about 1800 calories plus about 500 additional calories for every hour of competition.

Breakfast
2 scrambled eggs w/ 1 slice low-fat ham, spinach, onion, bell pepper, tomato, and basil cooked in 1
t. olive oil.
1 banana
1 slice whole-wheat toast topped with avocado.
Calories: 528
Protein: 30
Carbs: 50
Fat: 26 g
Fiber: 10g

Midmorning Snack
Apple w/ 2 T. almond butter
Calories: 250
Protein: 8 g

Carbs: 28 g

Fat: 18g

Fiber: 8g

Fat: 0g

Fiber: 0g

Lunch
4 oz. lean turkey breast on 2 slices whole-wheat bread w/ chopped spinach, cucumber, onion,
tomato, bell pepper, 1 slice low-fat Swiss cheese, and 1 T. of pesto or honey mustard dressing)
C. low fat cottage cheese w/ 1 sliced peach
C. baby carrots
Calories: 618
Protein: 48 g
Carbs: 80 g
Fat: 10g
Fiber: 13g

Practice: 1:30 5:00 pm

During Practice Snack
2 C. sports drink *drink throughout practice
Calories: 200
Protein: 0 g
Carbs: 53 g

Dinner
4oz. grilled salmon filet (4 oz. of meat = one serving and is about the size of a deck of cards)
1 C. cooked quinoa
2 C. steamed broccoli, carrots and zucchini w/ T. light butter
1 whole wheat dinner roll
1 C. skim milk
Calories: 750 Protein: 40 g Carbs: 93 g
Fat: 24g
Fiber: 14g

Evening Snack/Dessert (optional)

1 C. fat-free frozen yogurt w/ sliced strawberries and sprinkled w/ 2 T. granola

Calories: 270

Protein: 6 g

Carbs: 47 g

Fat: 0g

Fiber: 2g

Total Estimated Nutrition:

Calories: 2616

Protein: 132 g

Carbs: 350 g
!

Fat: 78g

Fiber: 47g