Tennis requires both anaerobic and aerobic energy systems. It relies on repeated short bursts of intense exercise over extended matches that can last several hours. While matches challenge carbohydrate stores, training requires even more energy and carbohydrates. Proper nutrition is important for tennis players to fuel training and recovery. A diet high in carbohydrates with adequate protein and fats provides the necessary energy and nutrients.

1. TENNIS
Tennis is a sport that is characterized by a high level of skill as well as repeated short
bursts of high intensity exercise over a match that may last several hours. While the
game of tennis is highly reliant on anaerobic energy systems, a strong aerobic
capacity is still very important as it aids with recovery between games, tolerance to
heat, and the endurance to play through extended matches.
The length of the match may well challenge carbohydrate stores. This is especially
the case during tournaments or team events, where multiple matches are often
played across the day, and may continue for several days in a row, which can limit
recovery time. Players can spend between 25-40 hours per week training, most of
which is spent on-court, and approximately 1-2 hours per day spent in off-court
conditioning such as running, weight training or agility work. At a recreational level,
training varies, with some players using matches as their only training.
The longest singles final match in 2008 Wimbeldon Championships history (4 hours
48 minutes) played between Roger Federer and Rafael Nadal.

2. IMPORTANT OF SPORT NUTRITION IN TENNIS PLAYER
Food provides us with energy for our muscles, brain and other organs. It is
important to have energy available to us during the game. The energy available to us
at any particular time depends on our blood sugar levels. If we over-eat, we become
over-weight. The heavier we are, the more work our muscles have to do to take us
the same distance. This reduces our stamina, and our ability to accelerate quickly. If
we under-eat, we can become weak and our overall health can decline, because we
are not getting enough nutrients. A healthy diet improves our general level of health,
and can help us recover more quickly from injuries. Along with a program of fitness
training, our diet can help us develop stamina and improve athletic performance. Diet
is essential for our growth, and development.
In tennis, training is often more intense and physically demanding than the
actual tennis game itself, which sets up large energy and carbohydrate requirements.
Nutrition is one factor that every tennis player can control and good nutrition can
supply you with the correct fuel and nutrients needed to meet the daily challenges of
training and competition.
A diet rich in carbohydrate foods is important to provide adequate energy to
maintain a high standard of play and also assists recovery. All tennis players need to
focus on eating nutrient-dense carbohydrate meals and snacks such as pasta, rice,
bread, cereal, vegetables, fruit and dairy products.

3. WHAT SHOULD A TENNIS PLAYER EAT ?
The amount of food/fluid required during a match or training depends on the intensity
and duration of the tennis. Tennis players should make use of each break in play
(e.g. change of ends) to consume fluids such as sports drink and water for refueling
and rehydration goals. Carbohydrate-rich snacks can be used during intensive and/or
extended tennis matches/training (>1 hour duration). Suitable snacks can include
fruit, sports bars, muesli bars or sports drinks. There are 3 basic classes of nutrients
that must be considered in formulating diets for tennis player.
CARBOHYDRATE
Carbohydrates are the main fuel used during tennis. Carbohydrates, once digested
are absorbed in the blood and either used by muscles or stored in the muscle or liver.
The body can store only a limited amount of carbohydrates, so it is important that
each player meets the carbohydrate demands for training and matches.
The American Dietetic Association suggests energy drinks, gels or bananas as good
sources of carbohydrates. Post-exercise, carbohydrates should be consumed
immediately to encourage recovery. Examples of carbohydrate-rich foods are bread,
oatmeal, chocolate milk and fruit.
PROTEINS
Proteins are an integral part of the structure of the body and are essential for life.
There is a constant turnover of protein in the body and the main stores are the
muscles and organs. It is the building block of major organs and very important for
build and repair muscles.
Proteins from animal sources tend to contain all the essential ingredients and are
known as complete proteins. A balanced vegetarian diet that contains milk, cheese
and eggs will provide adequate amount of essential proteins. Strict vegetarians need
to combine vegetarian protein foods to ensure they are getting all the essential
proteins. This means mixing different protein sources through the course of the day
(e.g. beans, cereals, pulses, nuts and seeds).

4. FATS
Fat sources in the diet are an important source of energy during long matches and
training sessions, but is not meant to be the main energy source for tennis play. Fat
also helps maintain the player’s appetite over longer so that he/she will not get
hungry during play.
Fat takes the longest time to digest thus it is not a good source of quick energy
during exercise. It can be found in butter & oils, dairy products, nuts, olives, avocado,
mayonnaise, dressing, meat & fish, fast food, and chocolate.
HOW MUCH SHOULD A TENNIS PLAYER EAT?
It is very important for endurance athletes rely on carbohydrates as their main fuel
during exercise, requiring adequate stores and an external supply. Athletes
exercising one to five hours per day require daily intakes of 6 to 12 grams per
kilogram body weight, increasing with exercise duration. According to Clinical Sports
Nutrition, before activity, endurance athletes should consume 200 to 300 grams of
carbohydrates to replenish their stores and prevent hunger. During exercise, athletes
should consume 30 to 90 grams of carbohydrates per hour.
The fluids needs of tennis players to stay hydrated, drink plenty of fluids before,
during and after tennis example sport drink and water. Aim to drink 1.5L of fluid for
every kilogram of weight loss. Sports drinks usually claim to boost performance but
they are just full of fast carbohydrates that will just increase your blood sugar for a
while. This will not increase performance to some high level. Plan meals and only
consume sports drinks when you really don’t have time to eat.

5. BEFORE THE GAME
This pre-game meal should be eaten 2 -3 hours prior to play . Drink 16 – 20 oz of
water the night before, the morning of and 1–2 hour before the game. (SDA, 2004)
This to give the player’s body carbohydrates to maximize blood sugar and glycogen
stores, get rid of hunger feelings and help them think clearly. The challenge is
deciding what foods they can tolerate and when. Foods should be high in
carbohydrates, low in fat and low in fiber, with a moderate amount of protein.
DURING THE GAME
A perfect snack during a match is a banana, which will keep blood sugar levels
steady and provide a quick energy boost mid-match. It is important to drink water
every 15 minutes to replenish the water and electrolytes lost through sweating. A
good alternative to sugar filled sports drinks is coconut water which is loaded with
electrolytes and potassium. (Samir Becic, 2014)
AFTER THE GAME
According to High Performance Coaching Program Study Guide, after a match,
primary nutritional interest should be restoring fluids, electrolytes, and carbohydrates.
If the next match is scheduled to begin soon within 1 to 2 hours, re-hydration and
carbohydrate intake about 50-100 grams should begin immediately.
Energy stores are most effectively replenished if the player can consume a high-
carbohydrate meal within the first 2 hours after a match. Importantly, any remaining
fluid deficit should be replaced by about 150% of that deficit. For example, if you
weight 1 pound less after playing, you still need to consume about 24 more ounces of
fluid with appropriate other nutrients especially carbohydrates and sodium.

6. PHYSICAL ACTIVITY LEVEL
Before estimated energy requirement, we need to know PA level of that athletes.
Physical activity level is the second largest factor contributing to a person’s daily
caloric requiment, as this number changes based on the frequency, intensity, and
duration of a person’s workouts.
A way to express a person's daily physical activity as a number, and is used to
estimate a person's total energy expenditure. In combination with the basal metabolic
rate, it can be used to compute the amount of food energy a person needs to
consume in order to maintain a particular lifestyle.
Table 1 : Levels of physical activity
(source : Institute Of Medicine)
Category PAL values Descriptions
Sedentary 1.0-1.39 Only the light physical activity associated with
independent living
Low Active 1.4-1.59 Typical daily living activities that takes 30-60 minutes of
daily moderate physical activity
Active 1.6-1.89 Typical daily living activities atleast an hour of exercise.
Very Active 1.9-2.5 Being physically active for several hours each day.

7. ESTIMATED ENERGY REQUIREMENT
EER is the average dietary energy intake that is predicted to maintain energy balance
in healthy, normal weight individuals of a defined age, gender, weight, height, and
level of physical activity consistent with good health. (Institute Of Medicine, 2005)
Tennis player informations
Name : Wan Mohd Fikri Bin Othman
Age : 29 years old
Gender : Male
Height : 169cm
Weight : 65.1kg
BMI : 22.8 (normal range)
Equations for Estimated Energy Requirement (EER)
For Men (Adults 19 years and older)
This subject estimated energy requirement is 3268.2 kcal per day that he should be able to
maintain his current weight in his very active lifestyle category. If this subject not practice his
very active lifestyle and become sedentary people, his EER is 2333.3kcal/day.
EER = 662 – (9.53 x age [y]) + PA x { (15.91 x weight [kg]) + (539.6 x height [m]) }
= 662 – 276.37 + 1.48 (1035.741 + 911.924)
= 385.63 + 1.48 (1947.665)
= 385.63 + 2882.5442
= 3268.2 kcal/day

8. MEAL PLANNING FOR TENNIS PLAYER
Based on his Estimated Energy Requirement (EER), the best meal plan for his daily
dietary intake as shown in table below. This plan is based on supertracker software.
BREAKFAST
Type of food/beverages Carbohydrate (g) Protein (g) Fat (g) Calorie (C)
240 ml orange juice 26 2 0 110
1 slice of bread with nuts 21.05 4.13 7.72 163
1 pancake with butter
syrup
90.9 8.26 13.99 520
SNACK
Banana
Sports Drink
26.95
7
1.29
0
0.39
0
105
30
TOTAL CALORIE 928
LUNCH
Type of food/beverages Carbohydrate (g) Protein (g) Fat (g) Calorie (C)
1 cup of fried rice 44.95 12.93 12.25 346
Fried chicken thigh and
drumsticks
10 12 8 160
Vegetable soup 12 4.12 4.45 98
1 cup apple juice 28.97 0.15 0.27 117
SNACK
Chocolate cupcake 29.25 1.74 5.38 164
TOTAL CALORIE 885

9. DINNER
Type of food/beverages Carbohydrate (g) Protein (g) Fat (g) Calorie (C)
100g mix salad 5.8 2.8 8 30
Fish and chips 117 40 49 1080
240ml grape juice 37.85 1.42 0.2 154
SNACK
1 glass of skim milk
Whole bread toast
12.18
12.92
8.22
2.72
2.37
1.2
102
69
TOTAL CALORIE 1435
TOTAL KCAL/DAY 3248

10. References
1. Sample Meal Plans. (www.supertracker.usda.gov. Accessed on 30 November
2014)
2. Sports Dietitians Australia (2004). Food For Your Sport.
(www.sportsdietitians.com.au. Accessed on 10 November 2014)
3. Institute of Medicine (2005). Estimated Energy Requirement. (www.iom.edu.
Accessed on 10 November 2014)
4. Samir Becic (2014). How Tennis Player Should Eat.
(www.healthfitnessrevolution.com). Accessed on 15 November 2014).
5. Ace Fit Facts. (http://www.acefitness.org/acefit/fitness-fact/8/nutrition-and
supplements.
Accessed on 8 November 2014)

11. INTERVIEW CONSENT LETTER
This consent form outlines my rights as a participant in the case study of Diet
Planning for Endurance Athletes conducted by Noramizan Ahmad Helmi, Final Year
Student Of Faculty Sport Science And Coaching, Universiti Pendidikan Sultan Idris
(UPSI).
The Interview will explore about my
1. Age
2. Height
3. Weight
4. Current sport
5. Practice sessions
All the information given above is true.
I understand that
1. Taking part in this study is entirely voluntary
2. It is my right to decline answer any question that I am asked
3. I may request that the interview not be taped
I HAVE READ THIS CONSENT FORM. I HAVE HAD A CHANCE TO ASK
QUESTIONS CONCERNING ANY AREAS THAT I DID NOT UNDERSTAND
...................................................................
(WAN MOHD FIKRI B. OTHMAN)
Contact Number : 016-4440096
Date : 4 November 2014

12. ATHLETE PROFILE
NAME : Wan Mohd Fikri Bin Othman
AGE : 29 years old
WEIGHT : 65.1 kg
HEIGHT : 169 cm
CURRENT SPORT : Tennis
EXPRIENCE IN SPORT : Almost 15 years
2014 Tennis Competition
No. Name Of Event Achievement
1. 2014 Titiwangsa Challenge Open Quater-Final
2. 2014 Tennismate7th Edition Quater-Final
3. Novice Open Damansara Gold Plate Medal
4. Kejohanan Tertutup Perak Semi-Final
5. 2014 Masum Carnival Participation
6. CTO Tennis Open Tournament Participation