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NUTRITION

Post-Match

   
Experts suggest that within 30 minutes of finishing your match
you should eat something. Your muscles need protein right away
to help ease muscle soreness or cramping. I like to eat a Protein
Bar soon after playing tennis since I might not be able to find
someplace to eat right away. If you do have time to grab a meal
within 30 minutes of playing, try protein rich foods like beef,
poultry or beans. Yes that magical fruit, “beans�, packs a
lot of protein without a lot of fat.

   If you have another match to play that same day make sure
you start hydrating your system with water and sports drink to
replace those electrolytes. Again stay away from caffeine. Donâ
€™t eat too much since it takes 2-3 hours for food to leave your
stomach.

   This is not about nutrition but an important part of any post-
match routine should be gentle stretching to help reduce
inflammation and soreness.

Doug Hofer, USPTA     www.hofertennis.com      January 19, 2012
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