engleski

Recommended amounts of macronutrients before and after tennis matches

Tennis is one of the most popular sports played year-round. It is estimated that almost 60 million people are included in some sort of tennis matches and competitions. A tennis match can last longer than five hours at the professional level, so in tennis, similar to other sports that may last for extended periods of time, nutrition is considered an extremely important factor for ensuring the necessary energy during matches, as well as for the recovery period after the mentioned activities. The purpose of this paper is to investigate the area of the required intake of carbohydrates, protein, and fat before and after matches, to identify the desirable values that would ensure the necessary energy and expedite the recovery of tennis players after a match. Considering that tennis players use both the aerobic and the anaerobic energy systems as they play, carbohydrates are considered to be the main source of energy before and after matches, while proteins are considered to be extremely important factors for recovery after the activities. Unlike the mentioned food ingredients, the intake of fat has not been explored to that extent, from the aspect of the necessary intake before and after a match, but the daily recommended intake of 1.0 do 1.5 g/kg is very well known. Research has shown that the recommended values for the intake of carbohydrates before a match are 6 g/kg to 12 g/kg and 8 to 10 g/kg after a match. The desirable intake of protein just before a match is 0.3 g/kg and the same amount after a match (within 2 hours after the activity). Literature search has shown that the intakes are not uniform and that they depend on numerous factors, like sex, age, body mass, time of the match, length of the match, temperature, surface, tennis balls, and similar.

tennis ; carbohydrates ; protein ; fat ; recovery

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