Tips

How To

Fuel-up for tennis

Carbohydrates are the most important component of a tennis player’s diet. Make sure each meal contains bready, starchy carbohydrates for energy; for example, bagels, sweet corn, baked potatoes, grainy breads and pasta. You should also eat two-to-three palm-sized servings of meat or vegetarian protein, between two and three servings of dairy and between two and five servings of fruit per day.

Pre-match

Eat between two and three hours prior to your match. Your meal should comprise two-thirds starchy carbohydrates for energy and no more than one-third protein. Also include bland, high-carbohydrate fruit like a potassium-rich banana, and drink between two and three cups of fluid.

Top up your energy levels an hour prior to play with a high-carbohydrate power bar.

During a match

Fuel up during each change of ends by taking small bites of a bland, easy-to-digest snack like a banana, energy bar or electrolyte chew.

As nutrition needs change during a match try other light sources of carbohydrate such as dry crackers or pretzels that help to replenish energy and salt lost through sweat. Reserve energy gels for late in the match, consuming a quarter of a packet with water as your stamina begins to flag.

Post-match

Replenish lost muscle energy and help your body recover with a high-carbohydrate, high-sodium, low-fat, moderate-protein meal such as a grilled chicken sandwich or pasta with red sauce approximately an hour after play.

Carbohydrates replenish muscle glycogen, salt replaces minerals lost through sweat, proteins such as fish or chicken breast build muscle, and leafy green vegetables such as broccoli contain antioxidants that aid recovery.

Hydrate for a match

Pre-hydrate

Even before your match or training session starts it’s important to pay attention to hydration. Prepare by drinking two to three cups of water or a sports drink (which helps prepare the body for salt and electrolyte loss) within two hours of the start of a session. Caffeine, carbonated soft drinks, tea and energy drinks don’t count as pre-hydration fluids because they are diuretics, drawing fluid away from the body.

Match hydration

Drink between a half a cup and a cup of fluid (a cup and a half to two cups in hotter weather) at every change of ends, or approximately every 15 minutes if you are training. Gauge your intake by initially drinking from a plastic cup or glass and once you’re familiar with how much you should be drinking graduate to sipping from a bottle.

As your match or session progresses, consider drinking a sports drink containing salt (which helps you retain fluid) and electrolytes (a salt that carries an electrical charge which helps muscles to function). Alternatively you can add salt to your water.

Post-hydration

To replenish fluids and minerals lost through sweat, drink another bottle of sports drink (two to three cups) at the completion of your match or training session.

Note: the above intake is over and above the 10 and 12 cups of fluid the average person requires each day to maintain hydration.

Select a racquet grip size

Adult racquet grip sizes range from four to four and five-eighths of an inch in size. To determine the grip size that suits you, measure from the middle crease of your palm (the crease level with the base of your thumb) to the tip of your ring finger.

Holding the racquet in your playing hand, the index finger of your other hand should fit snugly between the tips of your fingers and the base of your palm.

If there isn’t room for your index finger the grip is too small. If there is too much space around your index finger the grip is too large. If you are between grip sizes, select the smaller option and use overgrip to bulk up the grip.

Re-grip a tennis racquet

1. Put the small piece of finishing tape to one side and remove the transparent film from the outer-side of the overgrip.

2. Expose the adhesive starting spot at the tapered end of the grip and apply it to the racquet handle so that the grip is flush against the butt of the racquet.

3. Slowly wind the grip around the racquet handle, keeping the tension firm without overstretching the grip. If you’re right-handed wind the grip clockwise, if you’re left-handed wrap it anti-clockwise. This will help your hand to feel comfortable on the grip.

4. Overlap the edges of the grip by a consistent width – between ¼ and ½ a centimetre – depending on how much you want to build up the thickness of the grip.

5. As you get close to the end of the grip, stretch the grip a little tighter to smooth out any unevenness.

6. Wind the grip beyond the end of the undergrip up the throat of the racquet, continuing to maintain the same amount of overlap.

7. Feeling the grip, locate the edge of the undergrip and use a pen to draw a line around the overgrip at that point.

8. Unwind the grip from the throat of the racquet and use scissors to cut along the line that you have marked, giving the end of your grip a nice tapered edge.

9. Rewind the grip to the end of the undergrip so that you have an even finish and secure it with finishing tape, stretching the tape taut in the same direction as the grip has been wound.

10. For a secure finish, cut the end of the finishing tape at an angle and stick it down.