The Growing Importance of Nutrition and Hydration in Tennis
In the world of tennis, where physical demands are constantly increasing, players are now required to maintain peak performance through rigorous training and strategic preparation. This includes a focus on nutrition and hydration during matches, which play a critical role in managing energy levels and overall performance. As the sport evolves, so too does the approach to maintaining an athlete’s body under intense conditions.
The start of the Roland-Garros tournament coincided with unusually high temperatures at the end of May, adding an extra layer of challenge for athletes. The long duration of matches—three sets for men and two sets for women—requires careful planning by both players and their teams. Every detail, from what is consumed during changeovers to pre- and post-match snacks, becomes essential in ensuring that players can perform at their best.
At every changeover, tennis players take a moment to hydrate and sometimes consume a snack to supplement their energy needs. While these actions may seem minor, they are vital for sustaining performance throughout the match. Alice Bellicha, a dietitian-nutritionist and lecturer at Sorbonne Paris Nord University, emphasizes the importance of these small but significant choices.
“Many people think it doesn’t win you a match, but it can keep you from losing one,” she explains. “Hypoglycemia, for example, takes a very long time to recover from. At this level, it comes down to small things.”
Maintaining Performance Through Strategic Planning
To maintain a high level of performance, tennis players rely on well-thought-out strategies for hydration and nutrition. These strategies aim to minimize the negative effects of heat, fatigue, and dehydration, allowing players to sustain their cognitive and physical abilities throughout the match.
“More and more, it’s something that’s controlled. It’s part of the strategy,” says Alice Bellicha. Most players use similar foods and drinks, such as sports drinks, bananas, energy bars, and gels. These items provide the necessary elements for sustained energy and hydration.
The primary goal is to supply the body with three essentials: hydration to replace fluids lost through sweat, carbohydrates as the main energy source, and salt to replenish electrolytes. Salt, an important electrolyte, is lost through sweating and must be replenished to prevent muscle cramps, weakness, and reduced coordination.
These essential minerals are commonly found in sports drinks or energy gels, which are convenient due to their portability and high energy concentration.
Personalized Approaches to Nutrition
While there are general guidelines, nutrition and hydration strategies are highly personalized. Each player has unique needs based on their physical condition and how their body reacts to different foods and drinks.
“It’s very personalized; nutrition is not an exact science. Each person’s sensations come into play, such as digestive tolerances that vary greatly from one individual to another,” adds Alice Bellicha. “The confidence each person has in their routine is very important. Everyone has their own, but they believe in it.”
Julien Benneteau, a former world No. 25 and 2014 Roland-Garros doubles champion, had his own approach to nutrition during his career. He often used cereal bars, bananas, and gels. His strategy was based on personal feelings rather than strict rules.
“I worked more by feel,” he explains. “It depended a lot on the match time. I wasn’t too focused on quantity. I had my staff validate it, and then it was based on how I felt.”
The Role of Professional Guidance
Benneteau quickly realized the value of working with a dietitian-nutritionist. Initially, he sought their help to gain muscle and weight due to his lanky build. Over time, he recognized the benefits of having professionals support his training and recovery.
“When there were issues with cramps and hydration, I tried to put protocols in place. It was optimization and research,” he says. The timing of a match also influences the strategy, as does the length of the contest.
“There are matches where you only hydrate and you don’t need to eat. More in two-set matches, depending on the time and the duration. There’s also how we’re going to eat and when we’re going to eat.”
The 90-second break at changeovers and the 120-second break at the end of each set provide valuable opportunities for players to replenish their energy. These short windows are carefully managed to ensure that every second counts.
Conclusion
Nutrition and hydration are integral components of a tennis player’s success. From the choice of snacks to the timing of hydration, every decision contributes to maintaining performance and preventing fatigue. As the sport continues to evolve, so too will the strategies that players use to stay at the top of their game.
