Tennis

Introduction

Due to its aerobic nature, tennis relies on having plenty of energy and requires co-ordination, quick reflexes and speed, when chasing to hit the ball. Most players benefit from being of lean build with low body fat levels. Whilst playing dehydration is likely due to excessive perspiration during games (particularly of course in hotter weather). Joints take a lot of strain and badminton players are at increased risk of osteo-arthritis of the knees during later life. The wrist, elbow and shoulder of the racket arm can be strained causing muscle and ligament pain (tennis elbow for example).

Exercise Goals

In addition to improving skills for this sport, players may wish to boost their endurance capability or encourage fat loss. (see exercise goals section)

Diet

Tennis players generally need a diet high in carbohydrates with moderate amounts of protein and essential fats. It may be useful to 'carbohydrate load' a day or so before a competition - to ensure that the body's energy stores are at maximum levels. It is also important to allow plenty of time for meals to digest before playing.

• Carbohydrate for energy - (60% of total calories):
• potatoes
• whole grain pasta
• brown rice
• wholemeal breads
• fruit.

• Protein - for muscle repair - (0.6grams to 0.7 per pound of lean bodyweight per day):
• lean meat
• fish
• poultry
• eggs
• legumes
• nuts
• cottage cheese

• Essential fats for joint protection and co-ordination
• oily fish
• nuts
• seeds

• Water to replace lost fluids through perspiration
• 2 litres per day

Eat every 2 to 3 hours so that you are having 5 to 6 small meals throughout the day. Always use good quality meal replacements if necessary - but for up to 3 of these meals per day only.
See the Basic nutrition section for more information.

Supplementation

General suggestions for tennis players include:

• Carbohydrate supplements such as drinks or bars, for energy and carb-loading. Use as needed, both before and after practice or games.
• Fluid replacement drinks will help to prevent dehydration and improve endurance. Use before during and after practice or games.
• Creatine monohydrate will enable more explosive bouts of energy. Take 3 grams to 10 grams per day (see below).
• A hi-potency multivitamin and mineral supplement will boost levels of nutrients, especially iron and the B-vitamins, which affect energy levels (see vitamins and minerals). Take 1 to 2 per day.
• Multiminerals or magnesium will help to relax muscles after rowing. Take 1 to 2 per day or 300mg to 500mg of magnesium per day.
• Glucosamine sulphate will assist knee, shoulder and elbow joint protection. Take 1,500mg per day.
• Devils claw will help to control inflammation caused by repetitive use of isolated muscles and joints. It may also help to control back pain. Take 500mg 3 times per day.

Other supplements

There are many other supplements that can help a player, depending on the requirements of the individual. See the following sections for your personal needs and goals:

Increasing endurance

Losing weight properly

Joint protection in sport

Immune support for athletes

Sports supplements

Sports injuries

Drug Testing Information

None of the above mentioned supplements will cause a positive drug test. Professionals do need to avoid the following:

• Bitter Orange (Citrus auruntium)
• Sida cordifolia
• Androstenodione or Andro (not legally available for OTC sale in the UK).
• Ephedrine or Ephedra (not legally available for OTC sale in the UK).
• Thermogenic / Energy products containing any of the above.

Other useful Information:

Injuries such as pulled muscles and strains are quite common in tennis players - particularly when practicing for an important match or competition. It is important that correct and thorough warming up / cooling down and stretching procedures and techniques are used.

Some muscles may go into spasm after heavy use, and manipulative massage with various aromatherapy oils (marjoram, eucalyptus and lavender) can be helpful, as may arnica, applied topically as a massage, ointment or balm.

Controversy over the use of creatine in sport exists and is due to the unwanted increased weight gain experienced by some, although recent studies have indicated that this may not be an issue if it is used without the loading phase, and just the maintenance dose taken for 4 to 6 weeks at a time - with a 4 week break in between.

This information is licensed for use by Wellbeing Information Systems Ltd ("WIS"), and protected by international copyright law. All rights are reserved. (email info@wisinfo.co.uk). The information provided by WIS is for guidance only. Whilst it is based upon the expert advice of leading professionals, and extensive research, it is not a substitute for diagnosis by a qualified professional. Always consult your doctor, pharmacist or qualified practitioner before making any changes or additions to prescribed medication.