Latest features Inside the Wimbledon canteen

Date Published:

12/06/2009

4Food spoke to Susie Parker-Simmons and Kathleen Ann Stroia, sport diet and health specialists from the Sony Ericcsson World Tennis Association (WTA) Tour for some tips on eating like a Wimbledon champ

"All tennis players should have a sport and individual specific meal plan but here are some general player guidelines."

Stay hydrated

Your body is more than 50 per cent water and your muscles depend on water to function properly. A dehydrated body cannot train or compete at its peak. Drink enough so that your urine colour is pale lemonade to clear and so that you are urinating frequently throughout the day. Each player playing in Wimbledon should have their own fluid management plan for training and competition. A player needs to drink at least 1.2l of fluid per hour of practice and during matches.

Fuel up before playing

Focus on eating lean proteins, fruits and vegetables and grains to ensure that your body is prepared for playing. Try not to go into a match with an empty fuel tank. Eat a meal 3-4 hours or a snack 1-2 hours before playing.

Boost your immune system

Choose foods that are high in antioxidants such as fruits and vegetables to help keep your immune system healthy and reduce the amount of free radicals that your body builds up during competition.

Limit fats

Saturated and trans fats can cause inflammation which is the exact opposite of what elite players need. Players need to stay away from foods that are processed or fried or higher fat meats and choose non-inflammatory unsaturated fats such as olives, avocados, nuts, seeds, and salmon.

Eat to recover

Your recovery food should consist of 30+ grams of carbohydrates and 6-15g protein carbohydrate rich foods within 30 minutes of finishing a match to help your body recover faster. Recovery drinks, low fat chocolate milk, sport bars, sandwiches are good choices after matches.

Sport products

Sports bars, gels and drinks do have their place in an elite tennis players eating program; however, be sure to not abuse these types of products as they can deter body weight goals and can replace more beneficial calories from whole foods. Use these before, during or immediately after matches to delay the onset of fatigue and dehydration.

Event feeds

Continuous carbohydrate intake is important for matches lasting three sets and during days where multiple matches are played. Tennis players are recommended to consume 30-60 g of carbohydrates per hour of play

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