Imagine This. You are warming up for the match and suddenly hunger strikes. It’s 12 noon and you haven’t had anything to eat since 8 a.m. What to do? Or, you are playing a singles match, pushing the two hour mark and need to play a third set. How will you make it?
I had the exact experience of starting a match at noon and some of my usual match foods failed me miserably. Normally a peanut butter sandwich on whole grain bread and banana would have been completely satisfying and satiated my hunger; instead I felt weak and shaky. Turns out I should have eaten differently during the hours before the match to ensure that my usual match foods would give me the expected boost of energy. Instead, I went flat and simply tried to hang in there until the match was over.
Running on Empty
When tennis players use a great deal of energy they can experience a depletion of their stored energy – called glycogen. You never know when a tennis match is going to run longer than you expect – especially singles matches. Or, the match may be scheduled during a usual mealtime. Don’t let yourself stall out in either situation; be prepared to refuel during the match.
Use Changeovers to Refuel in Small Doses
Don’t wait until you are starving. At the first hint of hunger, use the changeover time to dig into your snack – whether it’s a handful of nuts, a few bites of a banana, protein bar, or sandwich – peanut butter, meat and cheese, vegie and cheese. Within a few minutes your body and brain will respond with increased focus and strength.
Certain foods are better than others when you need a boost. It matters what you ate last and when. And…each body processes food differently so I recommend that you experiment with different snacks and combinations of snacks. Sometimes, a couple tablespoons of slivered almonds and a few sections of orange can be the winning combo. Other times your body might require something more substantial – like part of a sandwich. Whatever you do, eating small portions per change-over is critical so you don’t feel too full when you head back on to the court.
Here are a few suggestions for healthy snacks you can experiment with during your next match:
- Almonds or Walnuts
- Bananas or Apples
- A mix of Yogurt and Cereal
- Half a Sandwich – Lean Turkey, Veggie and Cheese, Peanut Butter and Banana
- Hummus and Soy or Pretzel Crisps
Drinking fluids is another key component. Being de-hydrated can make you feel hungry. Again, experimenting with the right combination of fluids that is right for you is critical. Some players stick with water as their only source of fluids. Others alternate between sports drinks, Gatorade, and/or water. Be sure and check the ingredients on your non-water options for high levels of carbs and sugars.
P.S. Don’t forget about the squeeze snacks that are available. No chewing required.
If you keep a journal of your tennis matches, consider tracking various snacks and whether they were effective choices based on the time of day and match length. Please also share with the Fast Forward Tennis readers by posting a Reply to this post.