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Tennis is a highly demanding sport, and your body needs fuel to perform at peak levels. Food is the primary source, and it is also crucial for recovery. There are essential foods players of all skill levels should incorporate into their pre- and post-game routine. Below are a few of the best you can start enjoying.

Before a Match

Oatmeal

Your body needs healthy, complex carbohydrates to use as energy during your tennis match, and oatmeal is one of the best places to get them. This whole-grain packs healthy carbs in a low-calorie package, and you can easily mix it with fruits and other ingredients. Try to eat oatmeal at least two hours before your match.

Low-Fat Greek Yogurt

Greek yogurt contains both protein and carbohydrates that your body will store and use later. Each of these energy sources contributes to muscle health, so enjoy a parfait or yogurt smoothie for breakfast. Because protein is slow-digesting, you can count on the energy still being there if you have an afternoon match.

Energy & Granola Bars

If you’re in a hurry and don’t have time for a full meal, pick up an energy or granola bar. These have many carbohydrates and are often oat-based. Some contain berries and other healthy carbs for an added boost. Stay away from sugary options, however. While they may be delicious, they could lead to a sugar crash.

After a Match

Lean Meats

Protein is your best option for muscle recovery. The starting, stopping, and explosive nature of a tennis match is grueling on your muscles. Protein promotes healing and muscle growth after a match. Aim for 20 grams of turkey, chicken, or fish.

If you’re not in the mood for lean meats, try eggs or low-fat dairy instead. If you need something right away, prepare a whey protein shake with low-fat milk.

Quinoa

Healthy carbs are significant in keeping you energized and supporting immune system health after a tennis match, and quinoa is an excellent place to get them. You can blend in sweet potatoes, broccoli, cauliflower, and other low-calorie, nutrient-rich ingredients that will contribute to your recovery.

Pasta

If you’re celebrating with friends at a restaurant, choose a pasta dish. These contain complex carbs and meat ingredients to deliver protein. Look for an olive oil-based sauce. Olive oil provides healthy fats that will help your body absorb the vitamins it needs to recover.

Beavercreek Clay Courts Tennis Club in the Beavercreek, OH, area. They welcome players of all skill levels and have tennis lessons, pickleball, and other exercise and outdoor activities. Visit their website to learn more about their services. Call (937) 956-8864 to discuss membership.