Most people spend hours focused on the type of training that is being done to improve tennis performance. However, the time an athlete spends hitting tennis balls or working on their on and off-court fitness is usually less than 1/4 of each day. For many recreational athletes it may be less than 1/12 of each week. Therefore, other factors also contribute greatly to success and improvement. In this post we want to highlight one very important aspect of tennis-specific recovery — nutritional timing. Specifically we will be discussing what one should do immediately after a tennis match or training session.

Minimally, following a practice or match a tennis player should consume a beverage containing carbohydrate and electrolytes, such as a sports drink.  Studies have shown that this combination can impact post-exercise recovery.  However, the traditional sport drink involved a carbohydrate solution containing between 4-8% carbohydrates with some electrolytes. The latest research shows that when protein is added to a carbohydrate-electrolyte mixture there are significant additional benefits. 

For example, researchers from the University of Texas and Montana State have published studies showing that a carbohydrate-protein sports drink (80% carbohydrate, 20% protein), when compared to a carbohydrate-only sports drink, improved every measurement of muscle recovery, resulting in less muscle damage, better replenishment of muscle energy stores, faster rebuilding of muscle protein and even superior rehydration.  It’s not surprising, therefore, that the carbohydrate-protein drink has also been shown to improve endurance performance in a subsequent workout up to 16 hours later.  Other studies have also shown that the addition of this small amount of protein to these recovery beverages reduces fluid loss due to urination (which means the athlete stays better hydrated) and retains more fluid to help improve the quality of the recovery period.

Below are some simple recommendations that can help tennis athletes (coaches and parents) decide the best recovery beverage to consume after tennis practice or competition sessions to help improve the quality of recovery.

WHAT TO EAT

• High Glycemic Carbohydrate: this helps move the other nutrients (protein, electrolytes, vitamins and minerals) to the depleted muscles quicker
• Fast Acting Protein – whey protein is the fastest acting protein source

WHEN TO EAT

• Within 15-45 minutes

HOW MUCH TO EAT

• 1.0-1.5 grams of carbohydrates per kilogram of bodyweight (American College of Sports Medicine/American Dietetics Association 2009 recommendations)
• 2.5:1 – 4:1 (Carbohydrate:Protein Ratio)
• Minimum 10 grams of protein
• On average 200-300 calories for most normal individuals

It must also be mentioned that a regular meal should be consumed within two hours of the completion of the tennis training or match session, which would be a well-balanced meal involved high-quality carbohydrates, lean proteins, leafy greens and other vegetables.

_ Have you heard of caffeine gum? Could it be beneficial for tennis performance?

Many of us have a love and love relationship with caffeine. The important question for tennis is does it improve our athletic performance?  This post is not intended to describe whether caffeine is a beneficial performance enhancer. Hundreds of studies have shown the multitude of benefits and the International Society of Sports Nutrition has produced a very in-depth review and position stand on caffeine and athletic performance http://www.jissn.com/content/7/1/5 . However, a study was just published this month in Journal of Strength and Conditioning Research which could have direct implications for tennis. The study was looking at caffeine chewing gum and was interested in two questions:

1)      Whether caffeinated gum provides benefits to athletes – specifically cyclists

2)      What time points are most beneficial before exercise

The results of the study have some direct impact on the tennis athletes at any level. Firstly, it was shown that 300mg of caffeine in chewing gum taken within 5 minutes of exercise showed performance improvements in this cycling example. However, when the same caffeinated chewing gum was taken one hour and two hours before exercise no difference was seen compared to a placebo gum. This could be important for individuals looking to get the extra edge before the next big match. However, it is always important to understand the type of substance, supplement or other external agent that may be consumed. Many pills, supplements or gums/chews have multiple ingredients and it is important to understand how all these may interact. Remember that before taking any new substance, have someone with a medical or nutrition background provide guidance on the safety of the product.

Below is the abstract to the original study. Will you be trying caffeine gum?

http://journals.lww.com/nsca-jscr/Abstract/publishahead/Caffeine_Gum_and_Cycling_Performance__A_Timing.98245.aspx