What to eat before playing tennis

[skaj]

Any suggestions on what kind of food is good before playing? Some links?

I am mainly interested in meals, breakfast/brunch/lunch, depending on what time of the day you play. So, the last meal before practice, also dinner if you are playing early in the morning.
Every advice about snacks is welcome too, of course.

I realize it is different for everyone, we all have different bodies, but I think it could be helpful to hear other experiences and read advice about this.

 

[StringSnapper]

I have tuna and rice.

I think the ideal is carb up and lean protein

 

[Hmgraphite1]

I'll have a banana and a plant based protein bar the hour before,
If I have two hours some bread and butter or potato with butter and sour cream,
If I have three hours i'll have a full meal

 

[heninfan99]

Federer has a plate of pasta with some chicken a few hours before his matches.
Not sure of his breakfast.

 

[moonballs]

Bagel with lox, or cold cut or eggs. I eat one hour before playing in the morning.

 

[Nostradamus]

I drink 12 oz of chocolate milk with 2 shots of expresso. plus 2 bananas. Best Pre match meal. and during the match, I use GU energy gels that most ATP pros use. 1 pack per 6 games.

 

[troyparsons]

Toast with almond butter, an apple and a rockstar energy drink every time

 

[JustTennis76]

Wheat bread with peanut butter works for me before 30 minutes of match. I also carry a banana in my bag.

 

[TagUrIt]

Peanut butter and jelly and a banana. Protein, carbs and potassium.

 

[Johnny505]

What not to eat - pizza, I couldn't be bothered to chase down any balls!

 

[Ronaldo]

 

[coachsantospn]

This is a tricky question because we need to know what part of the training calendar you are in, your current body composition stats, and your preference.

Generally, a meal higher in carbohydrates, moderate protein, and low-ish fats will work well. If you're undernourished, you can definitely increase the fat intake a little bit - especially if you're training with a high volume and cannot stomach a lot of food. Fat is calorie dense, but not the best fuel for competition performance.

 

[Mongolmike]

Peanut butter and jelly on wheat for me, at least 1 hour before. Easy digestion, tastes great, good energy. I have banana earlier in day (every day whether I'm playing or not) and make sure I drink extra water.

For normal temp days I take 32 oz water. For hot days I have 32 oz water plus another 20 oz drink that is water+E-mergenceC mix+TANG. I drink half the water, then drink half the mix, then mix the two remaining together and hope that lasts to the end of the match.

After the match I drink more water and either a chocolate milk or a "Muscle Milk" type store bought.

By the way, for me, I think I've narrowed calcium as the nutrient that helps me prevent leg cramps. Extra fluid, potassium, stretching, sodium, etc. all do not stop leg cramps for me at night. Extra calcium does. Maybe because I've always drank milk daily, or multiple times a day for many many decades, my body absorbs calcium fast? Works for me.

 

[NuBas]

Any suggestions on what kind of food is good before playing? Some links?

I am mainly interested in meals, breakfast/brunch/lunch, depending on what time of the day you play. So, the last meal before practice, also dinner if you are playing early in the morning.
Every advice about snacks is welcome too, of course.

I realize it is different for everyone, we all have different bodies, but I think it could be helpful to hear other experiences and read advice about this.

What are you trying to accomplish? I eat whatever and still play well as long as I am not hungry. Sounds like you are trying to accomplish a certain goal or lose weight?

You trying to go on a diet or are you low on energy? It could be mental if you are low on energy, you might not be ready to compete.

 

[Louis33]

Glass of milk with honey then espresso about an hour before a match I play best with.

 

[skaj]

What are you trying to accomplish? I eat whatever and still play well as long as I am not hungry. Sounds like you are trying to accomplish a certain goal or lose weight?

You trying to go on a diet or are you low on energy? It could be mental if you are low on energy, you might not be ready to compete.

Hmm not sure how it sounds like I want to lose weight. I am naturally lean, never had to go on a diet in my life
No problems with energy per se.

What I want to accomplish is my best when I go on court. In that sense I am interested in meals/foods that won't be to heavy for my stomach, yet not too light so I can have enough energy to play for a couple of hours.

So, my goal is to be not hungry, not too full

 

[NuBas]

Hmm not sure how it sounds like I want to lose weight. I am naturally lean, never had to go on a diet in my life
No problems with energy per se.

What I want to accomplish is my best when I go on court. In that sense I am interested in meals/foods that won't be to heavy for my stomach, yet not too light so I can have enough energy to play for a couple of hours.

So, my goal is to be not hungry, not too full

My energy comes from enjoying playing so even if I don't eat "properly" I can still play well. I think you should approach this with some common sense.

Personally I would try to avoid dairy such as cheese, yogurt, milk, along those lines. You should approach this with common sense, eat clean and wholesome foods.

For example, if I were to enter some important tournament and I really wanted to maximize my play on court with fuel. I may do something like:

Main meal - carbs and light protein such as rice and fish, tuna, chicken whatever. Maybe a yam or another type of starch potato.
Liquid - water is best
Snack - nuts, fruit, veggies
Some energy boosting sugar - dates, maybe an energy bar that isn't too artificial like Lara Bars.

If its an important occasion then I might think about my meal more but I don't play tournaments and just eat whatever using common sense.

Try eating until you are 80% full and obviously give yourself time to rest like 45 min - 1 hour before intense play.

Look up akaline foods, if you eat acidic foods then it might upset or unbalance your stomach. You want foods that cooperate with your stomach so avoid junk.

 

[Tennis_Hands]

Just don't eat fatty foods, or such that can bloat you, and don't overeat.

 

[skaj]

My energy comes from enjoying playing so even if I don't eat "properly" I can still play well. I think you should approach this with some common sense.

Personally I would try to avoid dairy such as cheese, yogurt, milk, along those lines. You should approach this with common sense, eat clean and wholesome foods.

For example, if I were to enter some important tournament and I really wanted to maximize my play on court with fuel. I may do something like:

Main meal - carbs and light protein such as rice and fish, tuna, chicken whatever. Maybe a yam or another type of starch potato.
Liquid - water is best
Snack - nuts, fruit, veggies
Some energy boosting sugar - dates, maybe an energy bar that isn't too artificial like Lara Bars.

If its an important occasion then I might think about my meal more but I don't play tournaments and just eat whatever using common sense.

Try eating until you are 80% full and obviously give yourself time to rest like 45 min - 1 hour before intense play.

Look up akaline foods, if you eat acidic foods then it might upset or unbalance your stomach. You want foods that cooperate with your stomach so avoid junk.

So, as I said, the idea is to be at my best. I also enjoy playing tennis and very much so, that is why I play. So, my energy comes from that, even if I don't eat "properly" I can still play well. But I think that when I(and you too probably) eat "properly" before I play, I have more energy and play better than when I don't, no matter how much I enjoy playing.

Thanks for sharing your ideas on proper eating before tennis, I'm sure I will find something useful for my meal planing there.

 

[MajesticMoose]

Oatmeal with chopped up banana in it 1.5 hrs before stepping onto court.

 

[PMF]

I play most Saturday mornings from 8-10 AM.

Approximately one hour before I step on court, I eat a bowl of oatmeal wth chopped banana, blueberries, and milk. I also eat one hard boiled egg and drink a glass of orange juice. During the match, I drink a 8 oz ready made yogurt smoothie, 12 oz gator aide and 8 oz water.

I find this combination (along with vitamins) maximizes my energy level so I can focus on having fun.

 

[Nostradamus]

What about strawberry shake with 2 shots of expresso ?? is that a good prematch meal ?

 

[Ronaldo]

What about strawberry shake with 2 shots of expresso ?? is that a good prematch meal ?

Odd, used to ask at 8 am if milkshakes were available at MickeyDs. Play a match on Saturday morning, pound down a couple cups of Joe and wait for another match.

 

[Nostradamus]

Odd, used to ask at 8 am if milkshakes were available at MickeyDs. Play a match on Saturday morning, pound down a couple cups of Joe and wait for another match.

Milk shake is no good if you don't add the expresso shots to it. also don't forget the Lactase enzyme tablets if you are lactose intolerant otherwise, you will have explosive diarrhea in middle of the match which people on the court won't appreciate

 

[Ronaldo]

Milk shake is no good if you don't add the expresso shots to it. also don't forget the Lactase enzyme tablets if you are lactose intolerant otherwise, you will have explosive diarrhea in middle of the match which people on the court won't appreciate

Planned to play 4-6 hrs so had HN Cheerios or oatmeal by 7 am.

 

[CiscoPC600]

Oatmeal with almond butter, slices of bananas, some raspberries, and almond milk vanilla unsweetened. Then coffee. Then lots of water. I should just join the gluten free pasta train, which is apparently hip among the tour.

 

[onehandbh]

Years ago, this one time, I ate TWO Carl’s Jr bacon double western cheesebergers with fries about 20 minutes before playing tennis.

Felt fine for about 30 min, and then I had the worst stomach pain. Ever.

Never again.

 

[Ronaldo]

Years ago, this one time, I ate TWO Carl’s Jr bacon double western cheesebergers with fries about 20 minutes before playing tennis.

Felt fine for about 30 min, and then I had the worst stomach pain. Ever.

Never again.

Did the same. Played a 2 hr match in 90 degree heat and decided to eat a Big Mac, fries, and Shake before my next match an hr later. Looked at my partner and mentioned that I couldn't move. Felt like I ate raw lamb, forgetaboutit!

 

[CiscoPC600]

I don't see what made you two think that would be a good idea

 

[Big_Dangerous]

Federer has a plate of pasta with some chicken a few hours before his matches.
Not sure of his breakfast.

So, you're saying if I eat pasta and chicken, I'll play like Fed?

 

[Big_Dangerous]

Just don't eat fatty foods, or such that can bloat you, and don't overeat.

Depends on the fat. Peanut butter has long been proven to be a fantastic preworkout food. The classic peanut butter and jelly sandwich, or my favorite is peanut butter on toast with sliced bananas or peanut butter on pink lady apple wedges. Avocado is also considered a wonderful preworkout snack. The healthier mono and poly unsaturated fats are what you want to consume when having anything higher in fat. Anything high in saturated fat is a no no.

 

[heninfan99]

So, you're saying if I eat pasta and chicken, I'll play like Fed?

Yes

 

[Big_Dangerous]

My energy comes from enjoying playing so even if I don't eat "properly" I can still play well. I think you should approach this with some common sense.

Personally I would try to avoid dairy such as cheese, yogurt, milk, along those lines. You should approach this with common sense, eat clean and wholesome foods.

For example, if I were to enter some important tournament and I really wanted to maximize my play on court with fuel. I may do something like:

Main meal - carbs and light protein such as rice and fish, tuna, chicken whatever. Maybe a yam or another type of starch potato.
Liquid - water is best
Snack - nuts, fruit, veggies
Some energy boosting sugar - dates, maybe an energy bar that isn't too artificial like Lara Bars.

If its an important occasion then I might think about my meal more but I don't play tournaments and just eat whatever using common sense.

Try eating until you are 80% full and obviously give yourself time to rest like 45 min - 1 hour before intense play.

Look up akaline foods, if you eat acidic foods then it might upset or unbalance your stomach. You want foods that cooperate with your stomach so avoid junk.

Actually greek yogurt and fruit or skim milk with cereal is considered a great preworkout snack.

For the alkaline foods, it just depends on how sensitive your stomach is. I know oranges are a great snack, especially in the middle of your workout. I see all kinds of athletes eating orange wedges during the game. LeBron has done it on the bench, I know many soccer players say they will have oranges at the half. Apples are also great and most berries are fantastic too.

 

[Big_Dangerous]

Yes

That's it, I'm going home and making a whole plate of pasta with sliced grilled chicken before I play.

But seriously, I have heard that the complex carbs in grains like pasta and oatmeal really give you sustained energy, so it definitely makes sense that if you are going for longevity to consume something of that sort.

 

[NuBas]

I see all kinds of athletes eating orange wedges during the game.

Interesting about the oranges. I think as long as you eat natural foods or just use common sense you'll be alright.

 

[Tennis_Hands]

Depends on the fat. Peanut butter has long been proven to be a fantastic preworkout food. The classic peanut butter and jelly sandwich, or my favorite is peanut butter on toast with sliced bananas or peanut butter on pink lady apple wedges. Avocado is also considered a wonderful preworkout snack. The healthier mono and poly unsaturated fats are what you want to consume when having anything higher in fat. Anything high in saturated fat is a no no.

Yeah, I had in mind animal fat, or any saturated fat.

 

[Rosstour]

I keep it light and carb-y. So, when I'm in a rush (and I usually am) just stuffing a piece of plain bread and some milk and a banana is just the ticket.

 

[tennytive]

Federer has a plate of pasta with some chicken a few hours before his matches.
Not sure of his breakfast.

Goatmeal.

 

[Big_Dangerous]

Goatmeal.

Gotta get me Pasta Barilla on.

 

[Moonarse]

ham on rye.

 

[vokazu]

Chicken Biryani (lots of basmati rice).

 

[onehandbh]

Depends where you are located.

New York: pizza
Melbourne: bbq shrimp
Paris: red wine with cheese
London: fish & chips
Jakarta: noodles
Taipei: dumplings
Singapore: chicken rice
Warsaw: pierogi

 

[SystemicAnomaly]

Federer has a plate of pasta with some chicken a few hours before his matches.
Not sure of his breakfast.

Waffles with fruit according to some sources. Along with coffee (caffeine as a PED?), fresh juice & a vinegar shot.

What Does Roger Federer Eats For His Sporty Fitness?

On Thursday, Roger Federer announced his retirement after 15,000 games, 20 Grand Slam victories, and 24 years

www.slurrp.com

 

[WildVolley]

As a general rule, I think it is safe to eat whatever you normally eat. I don't have any difficulty eating a full meal before a match. But I'm not going to change my diet and try something new right before a match.

 

[Jst21121]

I try to eat exactly 1 1/2 hour before a match. That’s the best for me- not hungry- digested and have energy.

The other day I had some curry and that was a bad mix… kept burping some heavy burps in between points… didn’t feel to good lol could literally taste it coming back up.

 

[Crocodile]

Depends what time I am playing, in the morning it’s oats, with berries and yoghurt, then if I have a match at midday, I will probably have a bread roll with something, if I’m playing at 3pm then at 12pm I will have rice, vegetables and fish, and for an evening match probably another bread roll

 

[Sudacafan]

Only try not to get drunk, and everything will turn out fine

 

[Bagumbawalla]

Glass of wine before,
Bottle of beer after.

 

[Ronaldo]

At least two dozen confetti pops. And a pot of coffee black. Be lit like a 20 yr-old Spaniard!

 

[KC!]

Their feeding​

Pablo Motos has not been able to avoid asking the tennis player about the diet he takes to stay in perfect shape in these months of so many competitions. “The night before I usually eat some rice and fish,” Alcaraz replies about the days before a meeting. “An hour and a half before a game, I eat a paste with 100% cocoa cream -ambrosia-, dates and olive oil to give me energy,” he explains.