With the Wimbledon Championships 2024 due to start on July 1st, fans around the world are eagerly awaiting the gripping matches, iconic rivalries, and remarkable performances on the grass courts of the All England Club.
As the top players showcase their ability and compete fiercely, the buzz around Wimbledon often sparks excitement and increases the influx of people trying their hand at tennis on local courts.
Professional tennis players need to maintain a disciplined and nutritious diet to support their demanding training schedules, optimise their performance, and ensure they have the energy and endurance required to compete at the highest level.
Registered Nutritionist and Green Chef‘s Head Chef, Anna Tebbs, offers valuable insights on supporting an active lifestyle through nutritious eating and mindful choices, commenting:
“Eating better can make a world of difference when it comes to supporting an active lifestyle. By choosing nutritious foods and fueling your body properly, you’ll have the energy you need to perform at your best and recover effectively.”
She adds, “It’s not about being perfect or following strict rules, but finding a balance that works for you. Taking small steps, making healthier choices and slightly adjusting your diet plans can yield significant improvements over time.”
Anna and the team at Green Chef have shared some tips inspired by some of the most successful tennis players, as well as, tips for the occasional player:
Novak Djokovic’s gluten-free diet:
Novak Djokovic, the 24-time Grand Slam champion, follows a gluten-free diet. He believes that eliminating gluten helps him maintain high energy levels and aids in his recovery.
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Opt for gluten-free alternatives such as quinoa, brown rice, and gluten-free bread and pasta.
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These can provide sustained energy without the potential digestive discomfort that gluten can cause for some individuals.
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Include a variety of fruits, vegetables, lean proteins, and healthy fats in your meals to ensure a balanced diet.
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Experiment with gluten-free recipes and snacks to keep your meals exciting and enjoyable.
Iga Swiatek’s nutrient-rich diet:
Iga Swiatek, the 2020 French Open champion, follows a diet focused on nutrient-rich foods to support her performance on the court.
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Prioritise nutrient-rich foods, including colourful fruits and vegetables, lean proteins, and whole grains.
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Incorporate a combination of carbohydrates and protein in pre- and post-workout meals to fuel your body and support muscle recovery.
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Stay hydrated by drinking water regularly throughout the day, especially before, during, and after training sessions or matches.
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Limit processed foods, sugary snacks, and drinks to maintain optimal energy levels and overall health.
Serena Williams’ plant-based diet:
Although not involved in Wimbledon 2024, Serena Williams is one of the most successful tennis players of all time. She follows a plant-based, mostly vegan diet and credits this for boosting her energy, enhancing her recovery, and reducing inflammation.
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Incorporate a wide range of plant-based foods such as fruits, vegetables, legumes, whole grains, nuts, and seeds into your meals. These provide essential nutrients, antioxidants, and fibre.
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Ensure you’re getting enough protein by including plant-based protein sources like tofu, tempeh, lentils, chickpeas, and quinoa in your meals.
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Stay hydrated by drinking plenty of water, and consider incorporating hydrating foods like watermelon, cucumber, and leafy greens into your meals.
Anna has also provided some tips for those who enjoy the occasional game of tennis:
She mentions, “For the occasional tennis player, it’s important to prioritise whole, unprocessed foods for effective fueling. Including complex carbohydrates, lean proteins, and healthy fats into your diet can help boost your performance and overall health. Remember to stay adequately hydrated with water and avoid over-consuming sugary beverages.”