Energy

[SaunderS]

In a match, about half way through the second set, i become really tired. Im even too tired to move my feet properly and split-step. What should i eat to give me energy, and do energy/isotonic drinks (Powerade/Lucozade) actually give you energy?

I know there's a few threads on this, but i cant find an answer in any of them

thanks.

 

[eeytennis]

In a match, about half way through the second set, i become really tired. Im even too tired to move my feet properly and split-step. What should i eat to give me energy, and do energy/isotonic drinks (Powerade/Lucozade) actually give you energy?

I know there's a few threads on this, but i cant find an answer in any of them

thanks.

Do you become physically tired or like a sleepy, fatigued kind of tired? Make sure that you eat enough before your match. A bagel with cream cheese, or a peanut butter sandwich...anything with protein and/or fiber. And keep an extra protein or granola bar in your bag to eat throughout the match. As for fluids...try to stay hydrated with water and/or Gatorade...sometimes dehydration can trick your body into thinking it's hungry so your body responds in ways that it normally would had you not eaten in awhile which can cause fatigue.

Also, stay in shape.

 

[SaunderS]

I feel very fatigued, yeah. but not sleepy.

 

[Racer41c]

Really hard to say without asking a lot of questions first. But the one thing that's made a lot of difference for me is cardio training.

 

[mikeler]

In a match, about half way through the second set, i become really tired. Im even too tired to move my feet properly and split-step. What should i eat to give me energy, and do energy/isotonic drinks (Powerade/Lucozade) actually give you energy?

I know there's a few threads on this, but i cant find an answer in any of them

thanks.

Gatorade may help with cramping, but I don't think there is a noticeable increase in energy. Try eating something like whole wheat pasta before playing. I find that meal gives me a lot of energy. Also, play several times a week if you can to help your stamina.

 

[120mphBodyServe]

Do you become physically tired or like a sleepy, fatigued kind of tired? Make sure that you eat enough before your match. A bagel with cream cheese, or a peanut butter sandwich...anything with protein and/or fiber. And keep an extra protein or granola bar in your bag to eat throughout the match. As for fluids...try to stay hydrated with water and/or Gatorade...sometimes dehydration can trick your body into thinking it's hungry so your body responds in ways that it normally would had you not eaten in awhile which can cause fatigue.

Also, stay in shape.

*sigh* Such generic advice... Do you even know if this guy is wheat intolerant?
Seriously if you're low on energy, bananas and carb gels are the way to go while you're playing. You need to keep your fluid levels up while you're playing and you also need to drink enough fluids before a match to prevent dehydration. Preferably an hour to half an hour before you start playing.. I have no idea how much you should drink but if you do a quick google you should be able to find some info. Perhaps a litre of water drunk in combination with about 600mls or so of the sports drink of your choice. If you're drinking Lucozade, make it a bit less. Oh and eat well before a match. Experiment and find what works best for you. But I'd stay away from any white bread.

 

[csr_88]

i usually have a couple of bananas i eat throughout matches at tournaments.

it them gradually, don't just scarf one down right before a match, tak a bite or 2 between switching or sets.
keeps me on my toes, along with a sip of gatorade

 

[charliefedererer]

In a match, about half way through the second set, i become really tired. Im even too tired to move my feet properly and split-step. What should i eat to give me energy, and do energy/isotonic drinks (Powerade/Lucozade) actually give you energy?

I know there's a few threads on this, but i cant find an answer in any of them

thanks.

It's hard to know if you would benefit more from addtional conditioning or nutritional advice.
Eating a meal three to four hours before the match with complex carbohydrates and some protein could help.
During the match Gatorade/Powerade can supply some of the calories you'll need to keep going. Just be careful not to overdo it and get stomach cramps. Often a 50:50 mix of Gator/Powerade with water, or alternating sips of G/P and water will be better.
You may find some of the following links helpful:
http://www.playerdevelopment.usta.com/content/fullstory.sps?iNewsid=119901&itype=7418
http://www.playerdevelopment.usta.com/content/fullstory.sps?iNewsid=114720&itype=7418
http://www.usta.com/USTA/Global/Imp...and_Nutrition/Pre_Match_Meals_and_Snacks.aspx

 

[mikeler]

It's hard to know if you would benefit more from addtional conditioning or nutritional advice.
Eating a meal three to four hours before the match with complex carbohydrates and some protein could help.
During the match Gatorade/Powerade can supply some of the calories you'll need to keep going. Just be careful not to overdo it and get stomach cramps. Often a 50:50 mix of Gator/Powerade with water, or alternating sips of G/P and water will be better.
You may find some of the following links helpful:
http://www.playerdevelopment.usta.com/content/fullstory.sps?iNewsid=119901&itype=7418
http://www.playerdevelopment.usta.com/content/fullstory.sps?iNewsid=114720&itype=7418
http://www.usta.com/USTA/Global/Imp...and_Nutrition/Pre_Match_Meals_and_Snacks.aspx

I have a 40 oz limit on my G2 (low cal Gatorade) intake. After that, it starts upsetting my stomach. So I start all my hot weather matches with G2. That usually lasts me about a set and a half. After that I drink only water.

 

[Caloi]

*sigh* Such generic advice... Do you even know if this guy is wheat intolerant?
Seriously if you're low on energy, bananas and carb gels are the way to go while you're playing. You need to keep your fluid levels up while you're playing and you also need to drink enough fluids before a match to prevent dehydration. Preferably an hour to half an hour before you start playing.. I have no idea how much you should drink but if you do a quick google you should be able to find some info. Perhaps a litre of water drunk in combination with about 600mls or so of the sports drink of your choice. If you're drinking Lucozade, make it a bit less. Oh and eat well before a match. Experiment and find what works best for you. But I'd stay away from any white bread.

Not everyone in this world was born with weak genes. FYI

I'm so damn tired of the outbreak of allergies to foods, and every day environmental conditions. My kid can't enjoy a BB&J sandwich at school because someone *may* be allergic to peanut butter. So, instead of taking that .5% that DO have the allergy and stick them in the plastic bubble so the 'normal' kids can enjoy lunch, they punish everyone.

The above advice concerning energy foods was just an example and I wholeheartedly agree with his recomendations.

I think we should all assume that people are NOT allergic to anything when giving advice and if the person in question IS allergic to something they will and should know the best alternative. Otherwise it's called Darwinism...survival of the fittest.

:Flame suit is now ON:

 

[LuckyR]

In a match, about half way through the second set, i become really tired. Im even too tired to move my feet properly and split-step. What should i eat to give me energy, and do energy/isotonic drinks (Powerade/Lucozade) actually give you energy?

I know there's a few threads on this, but i cant find an answer in any of them

thanks.

The solution to your problem does not lie through diet. You are out of condition and more cardio workouts is what you are after.

 

[Caloi]

The solution to your problem does not lie through diet. You are out of condition and more cardio workouts is what you are after.

Should s/he stretch before or after the cardio workout? Or not at all.

 

[mozzer]

I have these troubles too, but no fast. During tournaments in my 3rd match, i feel very fatigued and start to cramp in my legs. It gets the the point where in cant bend my knees on serve because the weight tranfer causes me to cramp.

I drink plenty of water and gatorade before and during matches and eat suitable foods i think, pasta and chicken sandwiches on brown bread ;D

Really makes the game much less enjoyable...

 

[LuckyR]

Should s/he stretch before or after the cardio workout? Or not at all.

Stretching when done correctly is a plus and when done incorrectly is a big minus. I don't stretch and never recommend it (unless there is an actual ongoing problem).

 

[SystemicAnomaly]

It would seem that the most likely factors here are blood sugar (& glycogen) levels and conditioning. If the OP is depleting glycogen stores or is experiencing low blood sugar levels, this could account for fatigue or "bonking" (aka "hitting the wall"). If inadequate carbs are ingested, glycoen levels could be very low (which could result in low blood sugar levels). Another possibility is consuming a high glycemic (load) snack before competition. This could result in a blood sugar spike. If insulin overcompensates for this spike, depressed blood sugar levels could result.

Conditioning is another possibilty. Altho' people often believe that tennis is not a aerobic activity, it should be noted that the aerobic system is employed for tennis -- a good aerobic (fitness) base is a must for sustained tennis acitivity. There are also 2 anaerobic systems that are employed when playing tennis -- an immediate system (ATP-CP) and a short-term system (Anaerobic glycolysis). Interval trining can be used to improve anaerobis systems. For more info on these aerobic systems & anearobic systems in tennis, take a look at the following posts:

tt.tennis-warehouse.com/showthread.php?p=2185965

tt.tennis-warehouse.com/showthread.php?p=2192308

Should s/he stretch before or after the cardio workout? Or not at all.

Don't believe this has any bearing on energy levels.

 

[Caloi]

Just stirring the pot.

 

[Japanese Maple]

In a match, about half way through the second set, i become really tired. Im even too tired to move my feet properly and split-step. What should i eat to give me energy, and do energy/isotonic drinks (Powerade/Lucozade) actually give you energy?

I know there's a few threads on this, but i cant find an answer in any of them

thanks.

Saunders-after reading a few posts, what do you think is causing your fatigue? Hows your diet, water intake vs. your level of fitness and what you do on a weekly basis to enhance your fitness, or do you just play tennis? How tall are you, age, and weight?

 

[Fedace]

Saunders-after reading a few posts, what do you think is causing your fatigue? Hows your diet, water intake vs. your level of fitness and what you do on a weekly basis to enhance your fitness, or do you just play tennis? How tall are you, age, and weight?

that takes too long.. I think we are all looking for the Quick Fix. need energy drink to increase the energy in 2-3 minute time, right now. I think the Gatorade Endurance mix drink is pretty good. Also if you don't have heart problems, the 5 hour Energy mixed in Gatorade is pretty good too. and that one works really fast.

 

[MagPro]

I like to use Gu gels. You should try them.

 

[120mphBodyServe]

Not everyone in this world was born with weak genes. FYI

I'm so damn tired of the outbreak of allergies to foods, and every day environmental conditions. My kid can't enjoy a BB&J sandwich at school because someone *may* be allergic to peanut butter. So, instead of taking that .5% that DO have the allergy and stick them in the plastic bubble so the 'normal' kids can enjoy lunch, they punish everyone.

The above advice concerning energy foods was just an example and I wholeheartedly agree with his recomendations.

I think we should all assume that people are NOT allergic to anything when giving advice and if the person in question IS allergic to something they will and should know the best alternative. Otherwise it's called Darwinism...survival of the fittest.

:Flame suit is now ON:

Being wheat intolerant has nothing to do with weak genes.
Many of the foods today are heavily processed and were not available 10,000yrs ago. The wheat we have today is very different due to cross breeding and possible genetic manipulation. Why don't you do a bit of research before you post mis information?

 

[Sleepstream]

Do you feel as fatigued when you are winning in that second set as you do when you are losing? I've found that energy levels can be dependent on your mentality at the time.

 

[Caloi]

Being wheat intolerant has nothing to do with weak genes.
Many of the foods today are heavily processed and were not available 10,000yrs ago. The wheat we have today is very different due to cross breeding and possible genetic manipulation. Why don't you do a bit of research before you post mis information?

Name one item of "misinformation" in my post. People today are weak compared to the forefathers that founded this country. They (our forefathers) roll over in their graves at posts like this.

Tell me why we should assume someone is allergic or intolerant of wheat, or any other food source unless they themselves have stated so. Did the OP suggest in any way they were allergic to anything in particular? I don't think so. In fact they asked what food they should be eating to avoid being tired after the second set of tennis. It was suggested that he eat some whole grains and protein. That answer deserves an A+ because that's exactly what most humans require for a good energy source.

After this was suggested someone assumed the OP may be intolerant. Wouldn't the OP have said, "Hey, I'm allergic to Wheat and need some other source of whole grains for energy".

So, let's pretend the OP is NOT allergic or intolerant of any food source until proven otherwise and we can agree that whole grains are certainly a good source of energy; mixed with protein, as a part of a balanced diet.

Since there's nothing you can refute here I'll leave it be and go back to my evening, knowing that wheat is a good recommendation.

 

[120mphBodyServe]

Name one item of "misinformation" in my post. People today are weak compared to the forefathers that founded this country. They (our forefathers) roll over in their graves at posts like this.

Tell me why we should assume someone is allergic or intolerant of wheat, or any other food source unless they themselves have stated so. Did the OP suggest in any way they were allergic to anything in particular? I don't think so. In fact they asked what food they should be eating to avoid being tired after the second set of tennis. It was suggested that he eat some whole grains and protein. That answer deserves an A+ because that's exactly what most humans require for a good energy source.

After this was suggested someone assumed the OP may be intolerant. Wouldn't the OP have said, "Hey, I'm allergic to Wheat and need some other source of whole grains for energy".

So, let's pretend the OP is NOT allergic or intolerant of any food source until proven otherwise and we can agree that whole grains are certainly a good source of energy; mixed with protein, as a part of a balanced diet.

Since there's nothing you can refute here I'll leave it be and go back to my evening, knowing that wheat is a good recommendation.

I'll go by my own personal experiences after reading various books and trying out various things. You have no idea how much you've been misinformed.
Check out books from Dr Robert C Atkins...
There are healthy carbs (unrefined), and there are the unhealthy ones(refined).

 

[Caloi]

I'll go by my own personal experiences after reading various books and trying out various things. You have no idea how much you've been misinformed.
Check out books from Dr Robert C Atkins...
There are healthy carbs (unrefined), and there are the unhealthy ones(refined).

Being so informed, you should know that "whole grains" is a very favorable part of any balanced diet. I never said to eat white bread. I said the original recomendation of including a bagel, a sandwich, etc was a good suggestion...knowing that the best option of a bread is of a whole grain variety.