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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
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
- Within 15-45 minutes
- 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
2 Comments
I heard that marathon runners drink chocolate milk to recover .. is that true. would that be a good source for tennis athletes.
Great question! Drinking low fat chocolate milk as a recovery beverage within about 30 minutes of finishing physical activity (i.e. tennis) has been shown in the research literature to be very effective in improving recovery. It helps replenish muscle glycogen stores, improves protein synthesis (muscle repair) and individuals show improved physical performance the following day compared to individuals that do not take a recovery beverage. The carbohydrate to protein ratio is the important component. Most good recovery drinks (whether it be chocolate milk or another recovery drink) have a ratio of between 1:2- 1:4 protein to carbohydrate ratio. The higher the protein content is usually for individuals that perform heavy strength training. It is recommended to have a high glycemic carbohydrate with a fast acting protein (i.e. whey protein). This combination helps get the nutrients from the blood stream to the muscles faster than something that was low glycemic and slower releasing protein.
