With more than one million registered players, tennis is the second most popular sport in France after soccer. Tennis is a demanding, explosive and repetitive sport that places intense demands on the body and mind. Proper nutrition and hydration are crucial for maintaining optimal performance, especially in competition. In this article, let’s look at how to eat and hydrate properly before, during and after a tennis match. Everything you need to know about tennis nutrition and Mulebar products.
What are the benefits and risks of tennis for the body?
Tennis is a complete sport that is highly beneficial for health, both physically and mentally. It offers numerous benefits by helping improve:
- Cardiovascular capacity , endurance and breathing
- Concentration, mental strength, and skill
- Muscle strengthening
- Muscle tone, flexibility and stamina
However, tennis also has its own conditions affecting
- The joints : ankles, knees, wrists, elbows and shoulders are heavily stressed, which can cause tendinitis, sprains, back pain or the famous tennis elbow
- The muscles : tears, strains and various injuries.
- The heart and breathing
Being in peak physical condition is essential for performing well, especially in competition and even more so at ATP level. Good health and physical fitness are developed through sports training, obviously, but also through diet. Professionals are all supervised by a nutritionist, in fact. This is essential at their level, given the frequency and intensity of matches. Even recreational players need to pay attention to their diet before, during and after exercise.
The importance of hydration in tennis
Replace lost electrolytes
Tennis, a sport often played outdoors, exposes players to high temperatures, especially in summer. This exposure to the sun and heat increases sweating, resulting in significant fluid loss.
Sweat is not made up of water alone; it also contains essential electrolytes such as sodium, potassium, calcium, and magnesium. Losing these electrolytes can affect the body’s fluid and electrolyte balance, which can lead to muscle cramps, general weakness, and reduced coordination, directly affecting the player’s performance.
Difference between mineral salts and electrolytes
The terms "mineral salts" and "electrolytes" are often used interchangeably, but they have slightly different meanings, especially in the context of biology and nutrition. Let’s look at the difference.
Mineral Salts
Mineral salts are chemical elements found in the human body and in food. They are essential for the proper functioning of the body.
They play a role in various bodily functions, such as building bones, regulating metabolism, and transmitting nerve impulses. Examples: Calcium, phosphorus, potassium, sulfur, sodium, chlorine, magnesium, iron, zinc, copper, manganese, iodine, and selenium.
They are found in a variety of foods, including dairy products, fruits and vegetables, meats, grains, and nuts.
Electrolytes
Electrolytes are minerals that dissolve in the body to form positively or negatively charged ions. These ions conduct electricity and are essential for many physiological functions.
They regulate the body’s fluid balance, blood pH, muscle function, and other important biological processes. Examples: Sodium (Na+), potassium (K+), calcium (Ca2+), magnesium (Mg2+), chloride (Cl-), phosphate (HPO4²-) and bicarbonate (HCO3-).
Electrolytes are obtained mainly from the same foods as mineral salts, but they are also found in sports drinks and rehydration solutions.
In summary, all electrolytes are mineral salts, but not all mineral salts are electrolytes. The main distinction lies in electrolytes’ ability to dissolve in bodily fluids to form ions, allowing them to play a crucial role in conducting electricity and maintaining fluid balance.
Effective hydration strategies for tennis
If there is one thing to remember about hydration in general, it is that you should not wait until you are thirsty to drink. By then, it will be too late!
Have you noticed that professional players systematically consume drinks during changeovers? They are generally specially formulated to rehydrate and replenish lost electrolytes while also providing energy. If you look closely, they usually even have two different bottles plus a bottle of water. Why? There is an electrolyte or hydration drink to replenish mineral salt stores; an energy or sports drink, based on sugar—the muscle's fuel; and water to rinse the mouth and prevent sugar from remaining on the teeth and causing cavities. They consume so much of it that it is a real problem for them.
It is therefore essential for tennis players of all levels to understand the importance of hydration. This includes drinking water or sports drinks before, during, and after the match to maintain optimal hydration levels. In addition, it is advisable to monitor urine color, a simple and effective indicator of hydration: clear, pale urine indicates good hydration, while dark urine may signal dehydration.
The difference between energy drinks and sports energy drinks
Be careful not to confuse them! Energy drinks contain stimulating ingredients such as caffeine and very simple sugars, which tend to cause a blood sugar spike. Many are carbonated, which is not ideal during exercise. It is preferable to choose sports energy drinks, specially designed for athletes, which contain electrolytes and are lower in sugar, or which contain higher-quality sugars that are released more slowly into the body.
Managing nutrition for tennis
Pre-match nutrition
To perform during exertion, glycogen stores need to be at their highest. Glycogen is the body's fuel source, stored in the liver and muscles.
If you play in the morning, oatmeal or whole-grain bread accompanied by a dairy product and a banana will make an excellent breakfast. Also start hydrating so you can begin the match in good condition.
It is recommended to eat this meal approximately 2 to 3 hours before the start of the match to allow for proper digestion. A meal rich in complex carbohydrates (pasta or brown rice), moderate in protein, and low in fat is ideal before a match.
Recommended meal type : Whole-Grain Pasta with Tomato Sauce and Grilled Chicken
Green Vegetable Salad : Spinach, arugula, and other green vegetables: Rich in vitamins and minerals, they round out the meal with essential nutrients without adding unnecessary fat.
Whole-Grain Pasta : An excellent source of complex carbohydrates, providing the energy needed for a match. Whole-grain pasta has a lower glycemic index than white pasta, which helps maintain stable energy levels.
Homemade Tomato Sauce : Light and low in fat, it adds flavor without making the meal heavy.
Grilled Chicken : A source of lean protein to support muscle repair and growth. Chicken is preferable to fattier meats.
Whole-Grain Bread Slices : another good source of complex carbohydrates. It can be eaten with a little olive oil to add healthy fats.
Fruit for Dessert : Apple, banana, or berries: Provide additional carbohydrates, fiber, and antioxidants.
Water or Hydrating Drink : Water or sports drink: To ensure proper hydration before the match.
Tennis nutrition: what snacks to eat during the match
Light snacks such as bananas or energy bars can be consumed during breaks to maintain energy levels. Energy gels and fruit purées, widely used in endurance sports, are also recommended for intense matches when a quick boost is needed.
a caffeinated energy gel is recommended, provided the player tolerates it well (it tends to increase heart rate). Caffeine improves concentration, attention, and endurance.
The banana
Rich in potassium, it offsets losses caused by sweating which, as we saw above, reduces the risk of cramps. It also greatly limits the risk of hypoglycemia during a match thanks to its fast-acting sugars.
Energy bars:
They can offer several benefits for tennis players, particularly in terms of convenience and performance. Energy bars are generally rich in carbohydrates, which helps replenish muscle glycogen stores. Glycogen is the main source of energy used during high-intensity activities such as tennis. They provide a quick and convenient source of energy. However, it still takes 20 to 30 minutes to feel the effect, as they need to be digested and the sugar needs to enter the bloodstream. They are easy to carry and can be consumed quickly, making them ideal during short breaks in a match or training session.
Mulebar, the sports nutrition brand Mulebar, founded in 2008, offers eight 100% natural energy bars, meaning they contain no preservatives or colorants. This is important because these are often responsible for digestive problems during exercise. Their textures are soft, making them easy to chew, and their recipes are incredibly indulgent. It is great for morale to enjoy a treat when your body is struggling.
Energy gels or compotes:
Unlike bars, gels and relatively liquid energy compotes pass into the bloodstream much faster. Their boosting effect is therefore very rapid. It only takes a few minutes. They are therefore products to consume when you feel your energy flagging, to get you back on track.
Mulebar gels come in five flavors: cherry, apple, salted caramel, lemon, and coffee. The first two have an antioxidant function (helping to limit cramps), while the last two are caffeinated , containing 50 mg and 100 mg per tube, respectively—the equivalent of one or two strong espressos. Caffeine is an interesting stimulant during intense exercise, provided you can tolerate it. The range includes 37 g gel tubes that can be reused after washing, as well as eco-refills containing the equivalent of 12 tubes.
What is the difference between gels and fruit purées?
Gels resemble syrup, while fruit purées are slightly thicker and more nourishing—but far more intensely fruity!
The Mulebar applesauce range also comes in 7 flavors. Apricot and banana are certified organic and vegan , followed by more sophisticated recipes such as pineapple/coconut, orange/carrot/lemon, sweet potato/orange/lemon, strawberry/redcurrant/beetroot, and chestnut. Packaged in small resealable pouches, they are best consumed in several servings.
Energy drinks:
As mentioned above, energy drinks are designed to provide carbohydrates that release energy quickly. If they are isotonic (with the same pH as blood plasma), the carbohydrates, vitamins, and minerals will pass into the bloodstream very quickly to fuel the muscles.
The Mulebar energy drink powder to mix with water, in red berry or citrus flavors, is perfectly dosed for this purpose. 600 g of carbohydrates, vitamins, BCAAs, and minerals to make 15 500 ml bottles after dilution.
Hydration drinks:
These drinks are designed to provide mineral salts and electrolytes to replenish stores lost through sweating.
The Mulebar hydration drink powder to mix with water, in red berry flavor, is perfectly dosed for this purpose. 250 g of vitamins and minerals to make 25 500 ml bottles after dilution.
Tennis nutrition: Post-match nutrition
After a match, it is important to consume protein to aid recovery and muscle rebuilding. A protein bar, a protein shake, or a balanced meal containing lean meat or fish can be beneficial.
Depending on individual tastes, diets, and ease of digestion, plant-based proteins have significant advantages over the famous whey protein derived from milk.
The Mulebar brand offers two protein bars —one chocolate-flavored bar made with soy protein.
And the other, strawberry and almond flavored, made with pea protein.
Avoid industrial chocolate bars packed with fat and simple sugars (glucose).
Dietary supplements for tennis players
A continuous supply of nutrients in the form of a nutritional course can also be beneficial for playing tennis at a high level. Sports nutrition offers a wide range of dietary supplements to maintain performance.
Collagen helps maintain the joints and cartilage
Caffeine promotes concentration
Spirulina is the food richest in protein and will help with recovery between two competitions.
Additional advice for tennis players
It is recommended to test your nutrition and hydration strategies during training before establishing your match routine.
The other piece of advice is to listen to your body and adjust your intake according to your individual needs.
The other piece of advice is to listen to your body and adjust your nutritional intake according to your level and the intensity of the effort involved.
There you have it—I hope you now know a little more about how to fuel yourself before, during, and after a match, and that your results will be all the better for it. If these few tips improve your performance, or even help you break into the ATP rankings, let me know!
