By Dana Sullivan
Photos by Michael Cole, Kathryn kleinman/Foodpix, Leigh Beisch/Foodpix
Benjamin F. Frink/Foodpix, Spencer Jones/Foodpix, Bran Hagwara/Foodpix

You may have a great game, but you won't get the most out of it if you don't eat the right thing at the right time.

There are three distinct phases in every tennis player’s life: Before a match, during a match, and after a match. Your nutritional needs are different for each stage, so to give yourself a chance to perform your best, you need to vary your eating habits. Below are the recommendations of Julie Upton, R.D., a New York City dietician and competitive triathlete, and Tara Geise, a dietician from Celebration, Fla., and spokesperson for the American Dietetic Association.

DAILY INTAKE
To start, here are four simple nutritional rules every athlete should live by:

1.  Eat lots of fruits and vegetables.“Five servings a day should be the minimum,” Geise says. “Fruits and vegetables provide antioxidants to boost your immune system and electrolytes that help nerves and muscles function properly.”

2.  Eat plenty of beans. “Black beans, lentils, kidney beans, chick peas, the options are endless and they’re all rich in protein and keep you going for a long period of time,” Geise says.

3.  Start your day with complex carbohydrates and protein. “Too many people rely on simple carbs at breakfast,” Geise says. A bagel or a bowl of cereal won’t keep you full for long. “Go for oatmeal or oat bran, or any hot or cold cereal that’s high in fiber (at least five grams of fiber per serving) and throw in some protein, like an egg or milk or yogurt.”

4.  Eat high-quality protein. Athletes need protein to build muscle, but while most Americans get their fair share of it, it’s not always from the best sources. The best options are fish such as salmon and tuna, which contain Omega-3 and -6 fatty acids that have anti-inflammatory properties and help your immune system. Lean red meats are also good, since athletes need iron and zinc to combat the stresses of training. “Stay away from burgers,” Geise says. “They sit in your stomach and don’t do much good.” 

The Day Before a Match
You need to build up your glycogen reserves, which is where the body stores energy, with some extra carbs. Chicken parmesan on a bed of pasta, a bean burrito, or a steak-and-veggie stir fry with a dish of brown rice are ideal. Don’t eat anything out of the ordinary, Upton says, because you may be nervous and therefore your stomach may be sensitive. “Loading up on carbs for the first time or trying a new restaurant isn’t smart,” she says. “Just hydrate more and boost your sodium, because you lose it when you sweat.” 

In Between Tournament Matches
If you have to play a second match in one day, try whole-grain bread with a thin layer of peanut butter and jelly. You get quick energy from the bread and jelly and longlasting energy from the protein in the peanut butter. Or have a banana. “It’s the most digestible fruit,” Upton says. “Citrus and apples can cause an upset stomach, but bananas won’t.” 

The Day of Play
“I recommend eating two to three hours before a match,” Geise says, “mostly carbs with some protein. You need glycogen, which is the body’s storage form of energy, for tennis’ intense bursts of movement.” Upton is more specific, recommending “a 400-calorie meal, if you can tolerate it, which may include a complex-carb food like oatmeal, plus some milk for protein.” During play, the only drink you need is water. For a snack, choose a banana or a fig bar, something that will be quickly available to use for energy and won’t upset your stomach.


When You’re Desperate for Energy
Coffee. It doesn’t provide any calories to burn, but it is a stimulant (the most widely used drug in the world) so if you need an almost-instant pick-me-up, a cup of joe might get you through. Or if you prefer, try a caffeinated energy drink like Red Bull or Amp. Caffeine’s stimulating effects start within 15 minutes and can last for several hours. But limit yourself to one: A lot of caffeine can dehydrate you and upset your stomach.
 

After a Match
For the first few hours after a tough session, load up on protein. Try a turkey sandwich, chicken, or fish. “Protein will help repair your muscles,” Geise says. You also want to battle the free radicals that your intense effort produces and that hurt your immune system. Foods like broccoli, blueberries, and beans are all good choices. “The sooner you can eat, the better,” Upton says.

Post-match Protein Boost
After a grueling practice session or match, your muscles need protein to help them recover. Here’s a recipe from the American Dietetic Association for a creamy peanutbutter sauce that you can use as a dip for fruits and vegetables, pour over a dish of pasta, baste chicken with and then grill or broil, or mix into a stir-fry.

• 1⁄2 cup regular peanut butter, room temperature
• 1⁄2 cup plain, nonfat yogurt
• 2 garlic cloves, minced
• 2 teaspoons sugar
• 2 teaspoons reduced-sodium soy sauce
• 1⁄2 teaspoon dark sesame oil
• 1⁄4 teaspoon ground ginger
• 1⁄4 teaspoon crushed red pepper flakes, or to taste
• 2 tablespoons hot water

Combine ingredients in a bowl and mix well using a wire whisk. Can be stored covered in refrigerator for several days.