What should you eat and drink DURING a match or training session? It is well known that Djokovic likes to eat a date, others like a banana and one or two people even eat sushi during the change of sides. It's always exciting to see what the professionals can pull out of their pockets, isn't it? Today, together with our nutrition partner Orthomol, we are presenting the most important scientific results nutrition special So you know what you should eat and drink during the match. So that you don't lose your energy. For everyone who likes to prepare their own power boost, there is a simple and quick recipe for energy balls . The little balls are small but powerful - and delicious too! And for everyone who doesn't have the time or desire to do it themselves, there are great Orthomol products that simply shouldn't be missing from your tennis bag. In any case, you will find a lot of information here to always provide you with the best possible energy and minerals during the match. This way you stay in TOP shape from the first to the last point!
Never without fruit salad – that could be one of Coco Gauff's mottos when she plays a match. During the break she strengthens herself with chopped fruit. Other professionals forego such meal prep and simply use bananas or dates. Is it all just a question of taste? But what does science actually say?
It is clear that during exercise you should only eat light food, which ideally also provides energy. The date mentioned above is a prime example of both. Dried dates contain plenty of carbohydrates, around 65 g per 100 g of fruit. The date also provides fiber and minerals such as magnesium, calcium, iron and, above all, potassium.
Other plus points include: A large proportion of the carbohydrates contained are in the form of glucose and fructose, in approximately equal proportions. Dates therefore provide energy. They can also contribute to the supply of minerals. This is particularly relevant for athletes, as minerals are lost through sweat, among other things.
Are you looking for a bit of variety to keep yourself properly nourished while exercising? Then the following Orthomol Sport recipe is just right for you. The Energy Balls provide you with important nutrients and are easy to make. If stored in an airtight container and stored in a cool place, the Energy Balls will last for around a week .
No time to stand at the stove? No problem – just take Orthomol Sport prepare with you when you exercise.
The compact nutrient bar boosts performance with a carbohydrate profile from dates as an energy source in combination with caffeine. As a plus for the muscles, the power bar contains creatine and BCAAs.
Orthomol Sport prepare is also ideal for a little hunger before a match or training.
(Almost) all professional tennis players seem to agree on this. Water and an electrolyte drink should be included in the sports bag, because you don't just have to give the body fluid back when you exercise.
The experts from the Federal Center for Nutrition (BZFE) also see it that way and summarize it as follows: “For exercise durations of 30 minutes or more, consuming sports drinks can improve performance.” The amount varies, for example. B. depending on the intensity and type of stress. It makes sense to consume a carbohydrate-electrolyte drink with a hypo- to isotonic concentration of the components.
Orthomol Sport perform provides you with all of this in a practical sachet. The highly soluble blackcurrant-flavored powder contains important electrolytes and nutrients that you need during exercise. Vitamin B 6 + B 12 and a moderate amount of caffeine also support your performance during the exercise period. According to the BZFE, athletes need around 150-250 ml of fluid for every 15 minutes of exercise.
TIP: Take Orthomol Sport perform and Orthomol Sport prepare with you to the matches so that you are always prepared for long rallies and strenuous tie-breaks.
Orthomol Sport and tennis simply belong together. The Langenfeld-based company has been a nutrition partner of the German Tennis Federation for many years and is committed to supporting tennis throughout Germany. Orthomol Sport offers premium supplements that support both training and tough matches - so you can reach your top level.
Get your Match Pack XL now at a special price with TennisTraveller and Orthomol Sport
Register now and be the first to know about new tennis hotels and tennis camps as well as great promotions.
You can unsubscribe at any time. Please note our information on data protection .