1. N UTRITION I NFORMATION By: Coach Hughes Assist by Coach Toberman (Swim) And the USTA

2. N UTRITION Nutrition: Good nutrition is essential to any sport, but the energy demands of tennis make the selection of food types and amounts important. Complex carbohydrate choices will maintain your muscle glycogen levels. 8-10 servings per day. High fiber foods – Cereals, bread, rice, pasta, etc. Fruits and vegetables – Choose a wide variety of colors and types daily. Divide these foods into 5-6 small meals Complete protein sources, between 4-6 oz., are needed daily. Turkey, chicken, tuna, tenderloin, and fresh lean deli meats Alternative protein options – Low fat milk, cheese, cottage cheese, light peanut butter, beans, or tofu.

3. N UTRITION Food timing is just as important. Keeping up with nutrition means being more scheduled with eating, targeting meals and snacks every 3-4 hours. Skipping or delaying meals can translate to poor nutrition and reduced performance. Eat breakfast everyday! It is unreasonable to expect your body to perform at peak levels without refueling your energy sources. Breakfast foods – Low sugar cereal, two slices of toast, bagel, glass of juice; or pancakes, waffles, small amount of syrup, fresh fruit, 8 oz. of skim milk

4. H YDRATION Drink at least 80 oz. of hydrating fluids per day. Drink before you get thirsty. Replace a liter/hr during play. Sports beverages or water are best on the court; juices, milk, and any other decaffeinated beverages are find during the day. Dehydration can impair your ability to train. To stay hydrated while training and during matches.

5. R ECOVERY All of the gains that you achieve from your training occur during your recovery phase. If you actively promote recovery, you’ll reap the full benefits of your last workout and you’ll be ready for your next one. If you ignore recovery, fatigue will quickly overwhelm you, and your training and performance will suffer.

6. R ECOVERY To speed the reloading of your muscle fuel stores, consume about 1.1 grams of carbohydrates per kg (0.5 grams per lb) within 30 minutes of completing practice, and consume a high-carb meal within 2 hours. For a 68kg (150-lb) athlete, that equates to 75 grams of carbohydrates immediately after training, and then again 2 hours later. If you prefer, you can also refuel by consuming smaller amounts of carbohydrates more frequently. Consuming 15-25 grams of protein as soon as possible after a workout will provide the amino acids that your body needs for repairing muscle tissue damaged during training and for making new muscle tissue as an adaptation to your training.

7. R ECOVERY Weigh yourself before and after working out in order to gauge your net loss of fluids. Replace this fluid after working out by gradually drinking. 1,500 ml of a sports drink, recovery beverage, or water for every kg (23 fl oz per lb) of weight lost. If your fluid loss during workouts consistently exceeds 2% of your body weight, try to increase your fluid intake during subsequent workouts in order to avoid dehydration.

8. G OOD R ECOVERY F OODS Recovery Options Be prepared! Pack in your bag or cooler: Rolls or bagels PB & J sandwiches Salted pretzels Fresh and canned fruit Frozen fruit smoothies String cheese and crackers Low-fat chocolate milk Granola bars/sport bars

9. P LANNING M EALS ON MATCH DAY Pre-Match Eat a meal 90 minutes before a match: High in carbohydrates, low in fat, low in protein, low in fiber Breakfast prior to match: Combination of cereal, yogurt, toast, fruit, water Lunch prior to match: Sandwich w/pretzels, fruit, and water Eat a snack 60 minutes before a match: Fast absorbing carbohydrates snack – Fruits (not bananas), rice cakes, corn chips In-Match Recommended: Cold fluids, sports drinks, high carb energy bars, non-caffeinated energy gels Discouraged: Cola or soft drinks, bananas, fatty snacks (chocolate bars, etc)

10. P LANNING M EALS ON MATCH DAY Post- Match First 30 minutes: Large snack or medium portion dinner w/ 2 parts carbohydrates and 1 part protein and sports drink or natural juices. Ex. Carb/protein energy bar, or pasta/rice, lean meat, and a vegetable Within 2-3 hours: Eat a well balanced meal, a variety of carbohydrate sources, a protein portion and plenty of fluids. Ex. Pasta/rice based meal with lean meat and vegetables with several glasses of fluid Within 24 hours: Continue to drink plenty of fluids and give your body rest If another matched is scheduled within an hour: Rehydration and carbohydrate intake should begin immediately: Ex. High carbohydrate sports drinks, sport bars, and other high carbohydrate foods.

11. S LEEP Sleep: in general, children and teens need more sleep than adults. Teens need 8-9 hours each day. During sleep, human growth hormone (HGH) is released, allowing the process of normal growth to occur. While researchers don’t understand the sleep/performance relationship completely, improvements appear to be related to the release of HGH during sleep, which stimulates muscle repair and growth, bone formation and overall recovery from exercises. Take-away: Be sure to get at least the recommended hours of sleep for age, and consider extra time in bed, either at night or at nap time to optimize performance.