Nutrition and Hydration for Young Tennis athletes.

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 The food you put in your body directly impacts your performance on the court. Focus on whole grains, lean proteins, fruits, vegetables, and healthy fats to play at your best. Timing of eating will also be extremely important as the amount of downtime will determine how much/what to eat. We need to ensure we have the proper snacks that can be quickly digested for the 1-2 hour windows in between matches/practices to keep your body fueled as well as making sure we are consuming the proper meals 3-4 hours before matches/practices and after. 


Hydration will also be key. We need to be drinking at least ¾ gallon of water a day along with sports drinks like Gatorade to help replenish electrolytes. Stay away from caffeinated drinks like coffees and sodas. We should always show up to matches/practices hydrated and then continue to hydrate during, in between and after matches/practices. Urine should be almost clear or pale yellow throughout the day but more importantly before matches. This will ensure we are hydrated and prevent any cramping or heat exhaustion. 


MEAL GUIDELINES

Pre Match/Practice Meal Examples (3-4 hours Prior to Match/Practice)


-Turkey or chicken Sandwich on Whole grain Bread w/ Mustard,Cheese, and avocado, saltine crackers, kiwi, 8-12 OZ Gatorade or Powerade, 8-12 oz water


-Chicken and Brown Rice, Broccoli, Orange, 8-12 OZ Gatorade or Powerade, 8-12 oz water


-Oatmeal w/ blueberries, strawberries, peanut or almond butter, 2 hard boiled Eggs


Snack Examples For In Between Matches/Practices (up to 1-2 hours in between)


-banana w/ some nut butter and honey


-energy gel or sports bar (add fruit if needed)


-fruit smoothie


-small serving of non-fat yogurt and or granola


-fruit or vegetable juice



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