ATP pros' Diet schedule. Please Help!!!!

Discussion in 'Health & Fitness' started by ilovetennis212, Aug 23, 2013.

  1. ilovetennis212

    ilovetennis212 Professional

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    Please share your info if you can.
    This is usual my diet schedule so far.
    I play the match from 6pm to 9pm in summer, spring. And I don't eat anything after lunch(12:30-1:30)
    I play the match from 3pm to 6pm in winter, fall.
    And I eat lunch(12:30-1:30) light before the match.

    Last week
    I ate full meal right before the match.
    And I couldn't run over 30% of my full speed.
    I couldn't hit over 50% of my shot's accuracy.
    I was stupid to eat full meal right before match.
    It got me thinking..

    How is the diet schedule for ATP, WTA pros.
    Sometimes they play matches at 11:30am
    Sometimes 3pm sometimes 6pm sometimes 9pm.
    I want to know what time they eat and how much they eat.
    Please share if you know their diet schedule.
    Or share your own schedule.
     
    #1
  2. ilovetennis212

    ilovetennis212 Professional

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    I heard pros are saying "hungry. And going to eat full meal." In interview after match.
    Does it mean they starve and played the match??
     
    #2
  3. The Isomotion31

    The Isomotion31 Semi-Pro

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    hmmmm. I usually eat until I am just full and go with light. For morning matches I go with oatmeal, peanut butter and berries with a ton of water.

    if I have an afternoon game I'll have like an apple and mixed nuts or some crackers or a cliff/power bar type thing and drink plenty of water. I save my binging for post matches. I'll bring a banana or some grapes to the court and may snack between change/sets if I feel the need.
     
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  4. ilovetennis212

    ilovetennis212 Professional

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    Thank you for sharing your diet schedule.
    I couldn't run with lot of water in my stomach.
    Felt like big waves in my stomach and didn't feel like I was running with one body.
    It's good for you to have strong stomach.
    I couldn't digest water so good.
    But I can drink plenty of water while I'm playing.
     
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  5. IA-SteveB

    IA-SteveB Professional

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    Brad Gilbert also recommends lots of water, but just realize that it could lead to lots of internal sloshing. You are always supposed to drink before you become thirsty, so hydrate before a match without overdoing it. I never like to feel full but always eat a little something before and during a match. Not eating after 1:30 and playing until 9 is just crazy stuff.
     
    #5
  6. ilovetennis212

    ilovetennis212 Professional

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    Thank you.
    I didn't know I have to drink water before I feel thirsty.
    I need to eat some food like bananas before match...
    I will keep in mind.
     
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  7. Gut4Tennis

    Gut4Tennis Hall of Fame

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    teaspoon of Himalayan salt in water. Just plain water will not give you the minerals you need , as plain water flushes the minerals out.

    bananas and almond butter with some raw honey mixed in is all you need all day
     
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  8. ilovetennis212

    ilovetennis212 Professional

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    Thanks. Didn't know about Himalayan salt in water...
     
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  9. ilovetennis212

    ilovetennis212 Professional

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    Thank you. Leed
    Nice information.

    I notice nadal always measure water bottle to know how much he drinks during the match.
    There will be certain reason for that too, right?
     
    #9
  10. LeeD

    LeeD Bionic Poster

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    Every top level player I've ever seen carries a waterbottle or two, couple of towells, wipes, extra socks, quick digestable bite snack, spare tape, and a change of shirt.
    That' why the big bag, not only for the 4+ rackets, but for the quicky body maintainance food.
     
    #10
  11. Bdarb

    Bdarb Hall of Fame

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    Super important. If you're dehydrated, basically when you find yourself thinking, "I'm feeling dehydrated, I better chug some water" it's too late. Getting way over dehydrated is easily one of the least fun things I have ever done. Get horrible cramps and throw up and such.. The worst.
     
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  12. Swerve

    Swerve New User

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    I think it's somewhat similar to eating before a 5/10K race. Eat well the night before not too much meat and like a bagel or some good carbs before bed. Plus hydrate well the night before. Then eat at least two hours before your match once again some carbs and fruit and don't drink anymore water after 30 minutees before your match starts.
     
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  13. ilovetennis212

    ilovetennis212 Professional

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    Thank you man.
    "Hydrate well the night before bed"
    "Some carbs and fruits 2hrs before the match"
    "Don't drink water 30ms before the match"
     
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  14. dominikk1985

    dominikk1985 Legend

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    what, nobody has made a nalbandian joke yet?:D

    I would say the most important thing is to eat early enough (at least 3-4 hours before match start- do not eat directly before the match. a little energy bar or banana as a snack before the match is OK) and drink a lot of water the evening and morning before the match.

    many people are already going a little dehydrated in the match, especially when a match is in the morning (since the body loses a lot of water in the night and many don't like to drink in the morning exept their cup of coffee). this is very bad and you won't be able to recover with in match drinking.
     
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  15. Gut4Tennis

    Gut4Tennis Hall of Fame

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    Nalbandian likes to eat fluff and nutter sammichies on change overs
     
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  16. IA-SteveB

    IA-SteveB Professional

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    I am with you there. I got heat stroke and was severely dehydrated once during a baseball tournament. That is the sickest I have ever been in my life. When you can't hold down water, something is seriously wrong. It is a vicious cycle of feeling ok for a little bit and then breaking out in a sweat for no reason and hurling like a drunk. IV is the only way to recover.

    Since then, if it is going to be hot and humid, I always drink coconut water and take a few Thermotabs salt tablets periodically. When I was dehydrated, my main problem was not enough salt and electrolytes in my body. I was all kinds of screwed up. ;)

    Coconut water is good stuff. Way better for you than Gatorade and it has many more electrolytes. A little goes a long way for those of you worried about over-drinking and "internal sloshing." It is a little expensive, but the value to your body is worth it.
     
    Last edited: Aug 24, 2013
    #16
  17. ilovetennis212

    ilovetennis212 Professional

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    Sandwich ?? Seriously??
     
    #17
  18. ilovetennis212

    ilovetennis212 Professional

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    [​IMG]

    [​IMG]

    [​IMG]

    You re talking about these??
     
    #18
  19. IA-SteveB

    IA-SteveB Professional

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    Indeed. Just don't overdo it with the salt, esp if you are hypertensive. I'm not.
     
    #19
  20. ilovetennis212

    ilovetennis212 Professional

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    I just bought them. I will try them this week. Thanks!
     
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  21. Bdarb

    Bdarb Hall of Fame

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    teh chocolate vita coco is pretty good the plain one is discusting imo. of course when you look at it as 'fuel' and not food, it's easier to appreciate. i've heard pickle juice is really great. Alot of athletes have been using that, it's got crazy amounts of electrolytes.
     
    #21
  22. Gut4Tennis

    Gut4Tennis Hall of Fame

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    its the vinegar that is the reason pickle juice helps with cramps

    just add a bit of braggs raw organic apple cider vinegar to your water. cheaper
     
    #22
  23. ilovetennis212

    ilovetennis212 Professional

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    I've seen many top pros bring their orangish colored bottle of juice to match.
    That is pickle juice maybe???
     
    #23
  24. ilovetennis212

    ilovetennis212 Professional

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    Thanks.
    How's taste of this?
    How many tea spoon do you put in the 1L of bottle of water?

    [​IMG]
     
    #24
  25. stapletonj

    stapletonj Semi-Pro

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    yeah, but that coconut water tastes like crap!
     
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  26. stapletonj

    stapletonj Semi-Pro

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    I got to go to Cincy midweek for the tournament and ate dinner at "Bravo's" near the motel where most of the players apparently stayed. Totally unplanned. I was sitting within 1 table at various times during dinner of Andy Murray, Richard Gasquet, and Juan Martin Del Potro.

    While I didn't bug them for photos, autographs, etc., I did ask the waiter what they ate. Surprisingly it was all normal regular menu stuff, nothing special at all.

    but then again, it was after match, didn't have to play till the next day, and they, being professional athletes, probably burn off more calories in a day than we do in a week
     
    #26
  27. ilovetennis212

    ilovetennis212 Professional

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    I think everyone has different taste.
    I like it!!!! :) :)
     
    #27
  28. ilovetennis212

    ilovetennis212 Professional

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    Nice experience for ya.
    Heard they eat a lot after the match..
     
    #28
  29. HunterST

    HunterST Hall of Fame

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    Most sources I have seen say that you should wait at least 2-3 hours after eating to engage in vigorous physical activity.

    I tend to follow that by eating a light meal around 3 hours before I have to play. I'd much rather be hungry during a match than feel too full. Plus, you can always bring some bananas to snack on during a match, but you can't empty your stomach. Not without compromising the playability of the court, at least.
     
    #29
  30. SwankPeRFection

    SwankPeRFection Hall of Fame

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    I can't play if I'm hungry. I get moody if my blood sugar gets low and if my mind is like that, nothing works. If I plan on playing at night around 6 or 7PM, I will eat lunch at 1 or so (plate of pasta usually). Then I will most likely be hungry a bit around 4:30 or 5. I will eat a small mean at that point that has some protein and what I consider easily digestible carbs for me. I find that mashed potatoes for some reason work really well for me. So, I'll usually eat a couple of slices of the carving board turkey and some mashed potatoes. Nothing to overstuff myself, but enough to not feel hungry anymore. I find that as long as I have a good 1 to 1.5 hours between when I ate and when I played, I'm fine as long as I didn't eat anything that takes a while to digest... for me anyway. Everyone is different.
     
    #30
  31. ilovetennis212

    ilovetennis212 Professional

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    haha.
    I thought you were talking about my wife...
    She gets really moody if her blood sugar gets low....
     
    #31
  32. Readers

    Readers Semi-Pro

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    To say I like it is such an understatement, I plan to switch to it completely. No more sports drink.
     
    #32
  33. AF2493

    AF2493 New User

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    If you'll be playing in the morning, you could try Grape-Nuts for breakfast. Works pretty well for me.
     
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  34. LuckyR

    LuckyR Legend

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    Sounds like you are into dietary stuff. Good for you. But be aware that since you are not a Pro yourself, any energy you put into dietary changes will result in better matchplay by being directed at your game instead.
     
    #34
  35. Frayed Mains

    Frayed Mains New User

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    I believe what you eat is as important as when you eat. Wife is a trained nutritionist, and she tries to get me to keep my blood sugar level as consistent as possible, so to avoid spikes and crashes. This has helped on-court tremendously.

    I try to eat normal meal schedule of non-processed, low-carb foods. If meal falls within 1.5 hours of match, will lighten meal a little to avoid digestion issues. In any case, i take in light foods, mostly some fruit and a handful of nuts about 30 minutes prior to match time. Take in water, but make it constant, don't binge.

    Most of us don't play the marathon matches the pros do, and only need about 2 hours of energy. If you avoid the highs, you also avoid the lows.

    Works for me. Good luck!
     
    #35
  36. getagrip

    getagrip New User

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    How about cold water ?
     
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  37. ilovetennis212

    ilovetennis212 Professional

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    Thank you for sharing your experience
     
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  38. jakeytennis

    jakeytennis Rookie

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    read novak djokovic's new book
     
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