Nutrition Tips: Fuel For Your Next Tennis or Pickleball Match
Proper nutrition and hydration are essential for achieving optimal performance on the court. What you eat the night before, in the morning, and right before your match can greatly influence your results. We spoke with Hilaire Ball, the Fitness Director at Southern Trace Country Club in Shreveport, Louisiana, and a NASM Certified Nutrition Coach, for her take on nutrition and hydration strategies to best prepare for your next match day. Plus, keep reading for Ball's homemade granola recipe, which makes for a perfect pre- or post-match snack!
Nutrition
"Before the match, particularly the night before, you should focus on easily digestible proteins and carbs," said Ball. "Good protein options include chicken breast, fish, and eggs. Some easily digestible sources of carbs are pasta and white rice (not brown!). Fat is also essential but should be reserved for meals after the match and in between matches."
Ball went on to share examples of meals to consume before and during match day:
Night Before: 4-5 oz chicken breast, 1 cup pasta, ½ cup cucumbers OR 6-8 oz wild-caught Alaskan Salmon, 1 cup white rice, ½ cup roasted cauliflower.
Morning Of: 2-3 eggs, 2 strips of organic/nitrate free bacon OR 1 cup homemade granola (see recipe below), ½ cup berries.
30-60 Min Before the Match: Water and electrolytes/ no food OR ½ banana with a tablespoon of nut butter of choice.
Hydration
"Staying hydrated is crucial, and the climate you live in significantly influences your hydration needs!" said Ball. Ball shared some general hydration tips to follow as you prepare to hit the courts.
Day Before: make sure you do not overhydrate. Aim for 0.5 to 1 ounce of water per pound of body weight. If you start to feel bloated, your electrolytes may be out of balance. In that case, consider taking some electrolytes to help restore balance.
Morning Of: start the morning by drinking 12-16 oz of room temperature water. Do this first thing, before coffee or food.
30-60 Min Before the Match: In hot weather, consume Liquid IV (1/2 or full packet) or 1/4 cup of pickle juice mixed with 8 oz of water. In cool or cold weather, drink 8 oz of water with 2 Hammer Endurolyte capsules.
Homemade Granola Recipe:
Ingredients: 2 cups rolled oats, 1 cup chopped nuts, ⅓ cup maple syrup, ¼ cup coconut oil, 1 teaspoon vanilla, cinnamon (to your liking), a dash of sea salt.
Baking Instructions: Preheat oven to 300° and line the baking sheet with parchment paper. Put the oats, nuts, salt, and cinnamon in a large mixing bowl. In a separate bowl, warm up coconut oil until liquid, then add maple syrup, and vanilla and mix. Pour wet ingredients into dry ingredients and mix until ingredients are evenly covered with wet mixture. Spread out the granola onto the baking sheet into as much of a single layer as you can. Bake for 25-30 min. Take it out and let it cool. Break apart and enjoy!
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