**This is a courtesy “winning habits” educational automated reminder service provided by Match Tennis App based on the match times from the USTA draws for the tournament that you or your child show as a participant. All reminders can be customized and turned on and off in your “my account” section of the Match Tennis App.
What you eat and when you eat is vital for the body to perform at its best. The ratio of carbohydrates, protein, and fats that you eat prior to your match is very important to get right if you want to have optimal energy while avoiding fatigue, cramping, and low energy.
The purpose of consuming a light meal or snack before your match is to maximize blood glucose levels and glycogen stores, in preparation for a tough match. General recommendations for pre-match meals include those that are higher in carbohydrates (~40 grams), moderate in protein (~10 grams), and low in fat.
Snacks can include fresh fruit, dried fruit, a bowl of cereal with milk, juice, fruit-based smoothies, and other carbohydrate/protein combination sources.
During an event, ingest sports drinks, fruit, or granola bars to help refuel and regulate energy levels.
Example Pre-Match Snack Ideas
Plan a nutritious carbohydrates snack of ~200 calories 1 hour before your match to optimize your energy on the court. Here are some ideas:
- Granola bar
- Yogurt + fruit
- Whole-wheat bagels
- Bagel with low-fat cream cheese
- Whole grain crackers
- Be sure to include 8 oz of water with your snack
Fruit digests easily, so it shouldn’t cause any upset stomachs and should keep your player from getting hungry during the match.
It’s best to avoid processed sugary snacks, as they can lead to an upset stomach. Also, eating processed sugar can cause changes in blood sugar, which can result in fatigue and poor performance.
What Does a Novak Djokovic Snack Look Like?
Before a match, Novak Djokovic usually eats a power gel with twenty-five milligrams of caffeine, and here are some of the snacks Novak eats:
- Home-made hummus (including chickpeas and gluten-free soy sauce) with apples/crudités
- Gluten-free toast with almond butter and honey
- Gluten-free bread or crackers with avocado and tuna
*During the match, Novak eats dried fruits such as dates and has one or two teaspoons of honey.
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