Comments on: Daily Nutrition vs Training Nutrition

By: Kelli Jennings

Kelli Jennings — Thu, 21 Mar 2013 22:09:00 +0000

Hi DB, thanks for the question. It’s pretty much the same for tennis – if playing >60 minutes, you’ll benefit from carbs, fluids, and lytes. I recommend aiming for 40+ gm carbs, 20 oz. fluid, and 400 mg sodium (especially in hot/humid weather) throughout each hour. This often means 20 oz. sports drink and 1 carb food such as 1/2-1 energy bar (clif, lara, or a homemade one on this site, etc), or gel (clif, powerbar, etc). The logistics are a bit different than cycling, but the needs are similar. I hope this helps!

By: DB

DB — Sat, 16 Mar 2013 23:26:00 +0000

Beautiful. Any specific tips for doubles tennis players?

By: IKKS DEGRIFFE

IKKS DEGRIFFE — Sun, 21 Nov 2010 22:58:39 +0000

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By: VitaminLee

VitaminLee — Thu, 19 Aug 2010 02:18:21 +0000

Sometimes I feel like a fish out of water, so much I still don’t know. This is just the kind of Info that keeps me going.

By: Kelli, RD

Kelli, RD — Mon, 26 Jul 2010 15:59:45 +0000

Hello! I like a smoothie with 4 oz. fat-free plain yogurt, 1 cup frozen berries, 1/2 small banana, 1/2 Tbsp honey, ½ cup fat-free cottage cheese, water/ice as needed (approx. 240 kcals, 42 gms CHO, 18 gms protein). You can make a big batch and keep 2-3 extra servings in the fridge or freezer for a quick recovery snack after a hard workout. If you make a lot for the freezer, just stick a frozen smoothie in the fridge the day before you need it. Take care! Kelli

By: Bryan

Bryan — Fri, 23 Jul 2010 22:25:18 +0000

Wow, great article, great questions. Awesome. I’m an early morning rider and don’t usually eat anything even though my rides are 45 minutes to an hour. I’m going to give your suggestion of juice/water/banana a try to see how it goes.

I’m a big smoothie fan. Do you have a favorite post-workout smoothie recipe?

By: Francois

Francois — Fri, 23 Jul 2010 21:09:18 +0000

Thanks for the feedback Kelli!

By: Kelli, RD

Kelli, RD — Fri, 23 Jul 2010 18:00:17 +0000

For early morning workouts of 20-30 minutes, you won’t likely need pretraining fuel. However, if the workout or competition is longer and/or intense, you’ll be able to push yourself better with fuel (rather than after fasting for 8+ hours). I recommend very easy-on-the-stomach fuel like 4 oz. juice mixed with 4 oz. water + 1/2 banana. Just ~30 grams of carbs, some hydration, low to no protein, and very little fiber or fat. Personally, I’ve always done well with this or smoothies as liquids leave your stomach more quickly than solids. This means less stomach issues and fuel in my bloodstream rather than setting in my belly, which is useless!

By: Kelli, RD

Kelli, RD — Fri, 23 Jul 2010 17:54:52 +0000

Thanks for the great question! Immediately after the ride, the more bioavailable the protein the better. Whey is very bioavailable, as are the protein in eggs. Whey has been shown to be especially muscle-sparing in research. A whey protein smoothie (with whey powder and/or milk or yogurt) works well, especially if you’ve made it ahead of time (it’s easy to miss the optimal recovery window if you’re unprepared). Also, keep in mind, carbs and fluids are the most important recovery factors, then protein (many times, athletes just go for the protein). For subsequent meals and snacks, your body is very capable of using many types of protein, including vegetarian sources, to help you repair stress or injured cells.

By: Summer

Summer — Fri, 23 Jul 2010 17:11:22 +0000

Kelli, is there a type of protein that you recommend for athletes to take? I would like to know what I should be eating following my bike ride.