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Typically, I have pasta and chicken the night before a match, and SWG bread with peanut butter and banana for the morning meal before a 10:00 match. That has kept me going for the 2 – 2.5 hour matches. Since I started this program, I have only had one tennis match, and faired just fine, but are there any suggestions for snacks during the match or specific for before?
Hi, Fernbank. Your pattern looks excellent for the night and morning before. You can just swap out foods for the food groups you have there – i.e. the night before: rice for pasta, fish for chicken, etc., and the morning of: cereal with milk or yogurt, fruit, and nuts or an egg or an egg with toast, cheese or yogurt, and fruit, etc.
For during-match snacks, bananas are popular, along with plenty of water, of course – fruits in general are good, but banana has the highest amount of potassium. You can also take fruit/vegetable shakes, which can also add calcium and magnesium if you add greens (note that adding protein or fat is not recommended until the post-game recovery period).
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