It's a Tough Schedule! Best Practices for Meals, Recovery, Hydration, etc. for Weekend USTA Tournaments?

[HunterST]

USTA adult tournaments that take place over the weekend are a lot of fun, but the schedules can be tough.

My past two tournaments, whenever I have played 2 matches in a day, I have basically bonked in the second one. They were both in hot weather against opponents that make you run, but my energy was zapped way too soon for my standards.

So, most tournaments give you a schedule something like this:

• Usually one match Friday night.
• A match Saturday morning at 8 or 9.
• Another match an hour or maybe two after finishing the first.
• Final early Sunday morning.

What is your schedule in terms of nutrition, recovery, and hydration for a tournament?

Here's what I do. Feel free to critique, as I don't think it's optimal.
Friday:

• I try to eat a meal about 3-4 hours before the match, whenever that is. This usually works fine.
• Drink water throughout the day take a big jug to the match.

Saturday:

• I eat a light breakfast because I'm not a fan of playing on a really full stomach. Usually something like a whole grain cereal, RX Bar, or Bagel.
• Water before and during match.
• After the match, I'll eat a snack like RX bar. Again, I don't want to eat a big lunch, but I think the very few calories I'm consuming on these multi-match days may be a problem.
• After playing the second match, I'll go get a good sized, full meal.

Sunday:
Again, Light breakfast. and then play

 

[Matthew ATX]

I play two draws, mixed and men's doubles. I'll eat breakfast tacos each morning, but after that I pretty much live on bananas and Clif bars during the tournament.

My mixed partner will usually try to force feed me a lunch if all our matches are at the same site, but if we have to separate for gendered doubles, I'm on my own and I usually don't eat.

 

[OnTheLine]

USTA adult tournaments that take place over the weekend are a lot of fun, but the schedules can be tough.

My past two tournaments, whenever I have played 2 matches in a day, I have basically bonked in the second one. They were both in hot weather against opponents that make you run, but my energy was zapped way too soon for my standards.

So, most tournaments give you a schedule something like this:

• Usually one match Friday night.
• A match Saturday morning at 8 or 9.
• Another match an hour or maybe two after finishing the first.
• Final early Sunday morning.

What is your schedule in terms of nutrition, recovery, and hydration for a tournament?

Here's what I do. Feel free to critique, as I don't think it's optimal.
Friday:

• I try to eat a meal about 3-4 hours before the match, whenever that is. This usually works fine.
• Drink water throughout the day take a big jug to the match.

Saturday:

• I eat a light breakfast because I'm not a fan of playing on a really full stomach. Usually something like a whole grain cereal, RX Bar, or Bagel.
• Water before and during match.
• After the match, I'll eat a snack like RX bar. Again, I don't want to eat a big lunch, but I think the very few calories I'm consuming on these multi-match days may be a problem.
• After playing the second match, I'll go get a good sized, full meal.

Sunday:
Again, Light breakfast. and then play

If you are "bonked" sounds like perhaps it is a nutrition thing.

It seems you are doing a good job of replacing protein immediately after a match. (but man I hate Rx bars ... prefer Muscle Milk shakes or some such instead)

Have you considered your quick-energy sugars? The bars are typically a slower acting sugar, particularly as they are paired with the protein. Can add fruits (I hate bananas but clementines or grapes are nice)

Does your breakfast on Sunday have some sugars or caffeine?

I like the Block chews by Cliff. I get the ones with caffeine (but NOT the ones with potassium/sodium). I don't like the ones by GU as much, but they'll do if I can't find the other. I find that they keep my sugar level steady which keeps me more sharp focused and the caffeine is for me always a plus. Also awesome to take one at a changeover or two during the match itself.

 

[Matthew ATX]

^bananas aren't my favorite fruit, but every tournament in this section provides them by the truck load, lol.

 

[HunterST]

If anyone is interested, I found this great guide put out by the USTA. I'm realizing I completely under-hydrate and refuel between matches. https://www.usta.com/content/dam/usta/sections/texas/pdf/Recovery Booklet.pdf

It gives the great tip that you should weigh yourself before the match and then drink 20 ounces of fluids for every pound you lost.
You should also consume 200-400 calories of a drink or snack with a 4:1 carbrotein ration. They suggest chocolate milk or a sandwich as options.