Understanding nutrition for competition or matches involves many factors. Ideally, we aim for our bodies to perform at their best and maintain endurance. However, this isn't always achievable. How can we prepare for this, and what actions can we take to ensure optimal levels? Here are some suggestions based on my experiences and observations from 20 years in Tennis.
Pre- [10mins-24hrs before the match start time]
10min-1hr before (no complex carbs or excess of protein/dairy)
fruit
nuts/trail mix
energy chews or waffle
2hr-4hr before (simple meal, something that can digest quickly)
Small sandwich or wrap
Soup and salad
If a meal, portion small
Proteins are ok, portion small
4hr-24hr before (Focus on foods for match endurance)
A fair mix of Carbohydrates, Fats and Protein
"Carbohydrate loading" isn't required since you can keep adding small amounts before and during the match.
Proteins and fats are also crucial during this period, but ensure you consume them within a digestible range for your comfort.
Avoid trying new cuisines or heavily seasoned and spiced foods, as they may lead to gastrointestinal issues and potentially cause dehydration.
During- [On court from start to finish of match]
Beginning of Match + During
Electrolytes
Homemade is best
Pre-made suggestions: LMNT, ATH lytes, etc.
Avoid sports drinks that are high in sugar or contain artificial sweeteners.
Easy to digest carbs/fats
Energy chews
Bars
Dates
Nuts
Fruit
Fats (if you body is used to taking this during exercise)
Post- [Match ending to rest of day]
Every individual is unique, and our bodies react differently to the pressures of matches or competitions. Our necessary nutritional inputs during the various stages of competition will differ each day and from one match to another. We can determine what best meets our needs and enhances our performance by experimenting and analyzing collected data for the best outcomes. In essence, it's a process of Trial and Error. This is the sole way to ascertain what truly enhances our optimal performance.
-Amyn
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