By: Melissa Baudo Marchetti, PT, DPT, SCS, MTC

Nutrition for Tennis Athletes - One on One Physical Therapy

GET READY!

ARRIVE TO THE TOURNAMENT HYDRATED AND FUELED.

  • PRE-COMEPETITION MEAL 2-4 HOURS PRIOR TO PLAY;
  • SNACK 30 – 60 MIN BEFORE OR BETWEEN MATCHES

PRE-MATCH MEAL: Carbohydrate Rich with Small Amounts of Low Fat Protein

  • Grains: Rice, Pasta & Bread
  • Fruit & Vegetables
  • Protein: Eggs, Fish & Chicken
  • Fluids: Water, Fruit Juice & Sports Drink

PRE-MATCH SNACK: Sports Snacks

  • Sandwich Or Sports Bar
  • Fluids: Water, Fruit Juice & Sports Drink

ON-COURT FUEL (IF NEEDED):

  • Bring Quick-Energy Foods, Sports Drinks, Gels & Water
  • Pretzels, Jelly Beans, Bars & Fruit

RESTORE

INCORPORATE SPECIAL FOODS TO ENHANCE THE BODY’S NATURAL HEALING

  • Fluids! Adequate Hydration Is Key For Tissue Healing
  • Fruits & Vegetables Are Essential For Vitamins & Minerals
  • Omega-3 Fatty Acids Promote Health & Improve Uptake of Fat-Soluble Vitamins

RETAIN

FUEL FOR PERFORMANCE: PROFESSIONAL ATHLETES HAVE INCREASED NUTRITIONAL NEEDS. EAT 3 MEALS A DAY AND 2-3 SNACKS PER DAY FOR CONTINUOUS ENERGY

  • Eat balanced Meals Including All Groups From The Food Pyramid
  • Eat At Regular Intervals To Avoid Spikes & Crashes In Energy Levels
  • Eat Foods Rich In Calcium & Iron
  • Hydrate Continuously To Avoid Dehydration & Cramping During Activity

RENEW

REFUEL – DRINK FIRST!!! REPLENISH ENERGY STORES WITHIN 30 MINUTES TO PROMOTE MUSCLE RECOVERY & BEGIN PREPARATION FOR NEXT MATCH

  • Snack With 2 Or 3 Parts Carbohydrate To 1 Part Protein
  • Drink! Continue Fluid Intake To Replenish Sweat Loss & Store Up For Next Match
  • Consume A Meal Within 2 Hours After Match Consisting Of:
    • Carbohydrate (30+ Grams) To Replenish Energy
    • Protein (6-20 Grams) To Repair Muscle
    • Low Fat

Melissa Baudo Marchetti PT, DPT, SCS, MTC received her Doctor of Physical Therapy from Emory University and is a Board Certified Sports Clinical Specialist at One on One Physical Therapy, a multidisciplinary private practice in Atlanta, GA. She teaches a Sports Physical Therapy Course and assists in teaching Orthopedics within the Division of Physical Therapy at Emory University.