There are so many external factors that translate to success on the court. One of these components that is often overlooked is proper nutrition. Time and time again, science has proven how an athlete fuels their body is directly correlated to performance.
Registered dietician and former collegiate tennis player Reyana Ewing knew she wanted to be a dietician at just 11 years old. After reading Robert Haas’ Eat to Win, Ewing was convinced that good nutrition would give her an edge over the competition. With this goal in mind, she successfully earned a degree in Dietetics and Clinical Nutrition Services from Georgia State University and passed her board exams soon after.
As a collegiate athlete, Ewing found eating healthy to be a challenge, particularly while traveling for matches. Nonetheless, she was a vegetarian, which allowed her to consume an adequate amount of fruits and vegetables while she was competing. However, the same cannot be said about many young athletes today. According to Ewing, teenagers rarely consume the proper amount of fruits and vegetables for optimum performance and health.
Ewing has also found through her private practice that the majority of teenaged tennis players do not understand the impact that nutrition can have on performance. “There is just so much misinformation out there regarding nutrition and sports nutrition, and very few people actually seek out the services of a registered dietitian to figure out what plan works for them,” she explained.
Credibility is also a major issue when it comes to diet and nutrition advice. According to Ewing, athletes should always do their research and consult with a trained professional. “It is very difficult to sift through all the information out there, or to recognize which provider is credible and which is not. Also too many strength and conditioning coaches or tennis coaches provide nutrition information when they really should be referring their student to a dietitian,” she said.
Another common misconception among tennis players is the hesitancy to utilize sports drinks. “I can’t tell you how often I have been told that Gatorade is the devil as the player is writhing on the ground cramping,” said Ewing. “So many people have told me that sugar is bad for tennis players and that they should only drink water. However, the research suggests that tennis players need to consume around 30-60g of carbohydrates per hour in a match that lasts longer than one and a half to two hours in order to perform optimally.”
Not only do carbohydrates help enhance hydration, but drinking an electrolyte solution with an adequate amount of sugar can quicken the uptake of nutrients into the bloodstream during competition.
“Sports drinks are specifically formulated to provide a 6-8% sugar solution,” said Ewing. “Not only do you need these nutrients for the muscles to perform, but your brain also needs sugar so that you can make good decisions. When blood sugar levels drop (hypoglycemia), your ability to make decisions can drop accordingly.”
In terms of fueling for optimum performance, Ewing stresses the importance of eating well-balanced meals with whole grains, vegetables, fruits, lean proteins and legumes. “A well-balanced meal can be eaten about two to three hours before training or practice. Sometimes a smaller snack is needed before competition. Each athlete is different so it is important to do what works for you or to experiment to find a good regimen,” she explained.
Ewing uses her daughter Salma, a rising young tennis star, as an example. “If Salma plays at 10 a.m., she will eat a full breakfast at 6 a.m. For example, she’ll eat oatmeal, soy milk, cranberries, walnuts, fruit and a protein bar. She then gets on court at 8:30 a.m. for her warmup. By 9:30 a.m., she may have a banana, sports gel or apple sauce for carbohydrates. After her match starts at 10 a.m., she will start drinking Gatorade, or whichever sport drink we have prepared for her, at the first changeover and every change over after that,” she said.
However, Ewing recognizes that sometimes a full breakfast is not feasible before an early competition start time. “If eating that early before a match is not possible, then a more carbohydrate rich breakfast with less protein and fat may be a better option – a bagel with jam with a teaspoon of peanut butter or cream cheese. How much you consume would be based on your calorie needs for your height and weight and also what you have become accustomed to eating before activity,” she said.
Fueling after the conclusion of a match is just as important for tennis players because nutrition plays a vital role in proper recovery. “During a match, you may deplete your glycogen stores, so it is important to replenish those stores as soon as possible afterward. Research shows that we need a snack with three parts carbohydrate and one part protein within 15-30 minutes after strenuous exercise. Chocolate milk is a perfect example of such a food. Also, a bagel and cream cheese fits the bill too, as well as apple slices with peanut butter,” Ewing explained.
“Additionally, vigorous endurance exercise can cause muscle tears and oxidation stress in the body,” said Ewing. “Healthy eating can mitigate the physical stress of exercise. This is especially true when we’re eating lots of colorful fruits and vegetables. The antioxidants and phytochemicals in whole foods can help repair cells and help us recover faster from the damaging effects of a long match or practice.”
When asked about the most significant mistake athletes make regarding their nutrition, Ewing’s answer was quite simple. “I think not consulting with a dietitian about diet and nutrition for optimal performance can really hurt you. But it is also important to find someone who specializes in sports nutrition. Seeking out a board-certified dietitian with the CSSD (Certified Specialist in Sports Dietetics) credential is the way to go,” she urged.
“Understanding that nutrition can really give you an edge is key,” said Ewing. “Many get caught up in pseudoscience and they neglect good nutrition. Some rely on supplements and ignore whole foods. We are designed to eat food, not pills. Each tennis player should have a solid nutritional plan, and they need to plan ahead for tournaments and practice sessions.”
Not only do tennis players need to be cognizant of their nutritional choices, but their coaches do as well. “We, as coaches, are the role models so it is important to make good food decisions for our players,” said Ewing.
High performance tennis is a culmination of many different factors. In order to perform on the court, both players and coaches must takes the necessary steps to improve all areas of their health and well-being. With proper nutrition, athletes can undoubtedly gain that extra edge over their competition.