Regardless of the level at which you compete, tennis provides a great combination of exercise and competition. Recreational tennis players burn from 600 to 800 calories per hour which means that their daily calorie intake should be in the 2,500 to 3,000 range. Professionals at Wimbledon this summer are likely to consume around 5,000 calories per day.
Recent insight from the team at WorldSportsFoodFight.com has compared 12 of the world’s top 12 sports and their calorie intake vs. performance. Research revealed that the whopping 5,000 calories a day diet could be the equivalent to 41 protein shakes, 4 whole chickens or even 10 Big Macs. With such a high intensity performance required, it’s no surprise that Tennis players are actually closest to UFC fighters in terms of calorie intake required.
Many tennis players look for quick energy fixes. This is especially true for players that are competing in club tournaments where the starting times vary widely. This often leads to players trying one of the latest fad diets or supplements, which promise to provide energy and build muscle, all while helping reduce fat.
What Energy Foods should a Tennis player need?
Carbohydrates and fats provide the energy needed to play tennis. Your body burns fat for energy during moderate matches, it switches to using carbohydrates during more prolonged or intensive activities, like a long tournament match.
If you play regularly, carbohydrates should make up about 60% of your daily caloric intake, most of which should be complex carbohydrates. Simple carbs, like sugars, give you a quick energy burst, which can fade quickly and leave you feeling more fatigued. Your carbohydrate intake should be heavy in whole grains, pasta, legumes and vegetables.
The role of fat as an energy source is most important during training and long matches. Too little fat in your diet can lead to organ damage and vitamin deficiencies. About 20% of your daily caloric intakes should come from fats with a minimum of 30 grams per day. Unsaturated fats, which are found in oils, fatty fish, and vegetables, are the best.
Water is the key to success
Water is a crucial part of a balanced diet with many tennis players making the mistake of over-hydrating which is actually bad for the body as it flushes nutrients from the system. Your diet should include about 10 cups of water per day. Fruit and vegetable juices count, as does low fat or skimmed milk, but the best sources are sparkling water, mineral water, or just plain water. Caffeinated beverages don’t count as part of your water intake and should be consumed only in moderation.
Do I need to be drinking the equivalent of 41 Protein Shakes?!
We all know that protein builds muscle but many tennis players go overboard – there’s no need to be taking a silly amount of protein shakes every day. Consuming more protein does not mean you will become stronger or more muscle massed, but protein is important for muscle repair. Protein should represent no more than 15% of your daily caloric intake, which is plenty to meet your body’s needs.
What are the best minerals to take as part of a balanced diet?
The best source of the electrolytes, vitamins and minerals your body needs is from food, not pills. Four are particularly important for tennis players:
- Potassium: This helps with fluid balance and digestion. Too little potassium can result in muscle cramps, fatigue and dizziness. Your goal should be to consume about 3,000 mg. daily.
- Sodium: This is a key electrolyte and tennis players need more than less active adults. Visibly salted foods such as whole grain nuts are a great source of sodium as well as other valuable nutrients.
- Iron: This is a key mineral to avoid fatigue and is essential for a healthy heart and lungs as well as red blood cell production. Female tennis players are especially prone to low iron levels. Your daily diet should include at least 12 mg. of iron. Iron rich foods are good, but iron supplements can also be considered.
- Calcium: This is important for strong bone density. Calcium is one of the minerals thought to be lost through sweat, so maintaining healthy levels is important especially with female players. Three dairy products per day (1000-1300 mg.) are usually sufficient.
To find out more about the diets of professional athletes and how they match up against each other check out WorldSportsFoodFight.com.
