Calories before a match

[anubis]

OK, so I play tennis mainly to be healthy -- it's the only form of exercise that I like. So, I try to keep my calories the same every day and try not to eat too much just because I happened to have played tennis that day. I'm about 25 to 30 lbs overweight, so if I "replace" the calories that I burned playing tennis, I'll never lose the weight.

So anyway, I feel like as I transition into playing more competitive tennis (as opposed to just "for fun" tennis), my body is making bigger demands of me, energy-wise.

I played three matches this past weekend. Saturday morning, I had a larger than average breakfast -- toast, protein shake and cliff bar. Played men's 3.5 doubles. Played 3 sets and held serve the whole time. Made hardly any UEs, kicked major butt.

After that match, I came home and ate a normal lunch. Then had a light snack (cliff bar) around 4:00 pm and went out again to play another match -- 8.0 mixed doubles. Started to lose energy half way through, but still held serve the whole time. Ultimately lost the match, but still not very many UEs.

Went home, had a "normal" dinner.

Sunday morning, had a protein shake for breakfast and played a 7.0 mixed doubles match vs. two 60 year olds. Didn't hold serve at all. Lost all of my service games love-40. Made TONS of UEs, couldn't hit the ball in to save my life. We only won because it was a timed match, if it had gone to 3rd set tiebreaker, we would have lost.

So, I'm starting to see that if I don't eat enough, I don't perform well. But I also don't want to eat too much because then I'm not losing weight.

I'm just trying to determine why I did so poorly yesterday. Is it because of matchups? Skill? Or, do calories come into play?

It seems like I played my best tennis this weekend when I walked onto the court after eating between 700 and 800 calories. I played my worst tennis when I ate less than that.

Is it really that simple, or am I just looking for excuses for not playing well?

 

[movdqa]

In general, I do best when I have about 600-1,000 calories before playing tennis (amount depends on time and intensity of play). I think that you're better off with carbs before tennis because protein and fat are harder to digest.

In general, caloric deprivation does work with exercise but it can impact performance as well. Perhaps you could do more on cutting back on calories on days where you aren't playing tennis.

 

[Power Player]

Are you using a calories counter like myfitnesspal or is this all guess work?

It is EXTREMELY important to know exactly what you are putting in, without any guessing. Once this happens, you can lose weight.

I eat 1,800 calls a day and have lost 12 pounds in 3 months doing this.

Before I exercise, I eat a dinner like stir fry chicken, veggies, and maybe some rice.

What I notice is that if you keep your carbs to 100-150 grams a day max, you will still have plenty in you for exercise, but you will lose weight a lot faster.

One trick I do is for breakfast I eat egg whites..its usually only 250 calories, which is nothing, but since it is pure protein, i don't get hungry until lunch. I then eat a large chicken or tuna salad with soup or a cup of chili.that puts me a little under 1,000 cals total.

By dinner I eat stir fry chicken or something similar, and that meal is around 600 cals. I go play tennis and bring a clif bar in case I need it during. If not, I have one after and come home. If I feel like Im too low on cals, I have some fruit and greek yogurt.

I drink a gallon of water every day as well.

Doing this basic blueprint has led to me getting much more muscular and lean and I also have been able to train my body to get used to 2,000 or less cals a day.

 

[mikeler]

In general, I do best when I have about 600-1,000 calories before playing tennis (amount depends on time and intensity of play). I think that you're better off with carbs before tennis because protein and fat are harder to digest.

In general, caloric deprivation does work with exercise but it can impact performance as well. Perhaps you could do more on cutting back on calories on days where you aren't playing tennis.

I try and do this.

 

[colowhisper]

I agree w PP above, using myfitnesspal is huge. Makes calorie planning much easier. Try eating more carbs instead of only protein before you play and protein after you play for recovery, your energy level will be better.

 

[Brian11785]

I generally partake in a pretty low-carb diet. But before a big singles match, I have been known to eat a couple Clif Bars or sweet potatoes or the like. Carbing up makes a huge difference.

 

[merlebo02]

I agree carbs before exercise/tennis.. I also use myfitnesspal and it helped me lose 60 lbs… I know performance goes down with a calorie deficit but honestly what I think effected you more than calorie deficit is fatigue.. Our bodies can only handle so much stress before they need REST!! And like you said, your carrying an extra 30 lbs of weight around with you.. Try carrying a 30 lb dumbbell around with you one do and see how much weight that really is..What I have found helps my tennis game more than anything is taking a day or two off before a match..

 

[maggmaster]

I eat most of the calories that I burn playing because I am at the weight that I want to be. Before an important match though, I think mostly about how i can get in the carbs that I need without much fat. Fat tends to slow digestion and also causes some gastro intestinal issues(for me) with exercise.