Fuel to Win: What to Eat and Drink Before a Match

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Considering what to consume before a tennis or pickleball match?

Before a tennis or pickleball match, focus on eating a meal or snack rich in easily digestible, high-carb foods like pasta, rice, and bananas to provide quick energy. Pair with a small amount of lean protein like chicken or yogurt for sustained power. Avoid heavy, greasy, or high-fiber foods that are slow to digest, and ensure you are well-hydrated with water and electrolytes.

Foods to Eat (High Carb, Low Fat, Lean Protein)

• Carbohydrates (Primary Fuel):

• Simple Carbs: Bananas, dried fruit, fruit juice, and white rice provide quick energy. 

• Complex Carbs: Pasta, bagels, and oatmeal offer sustained energy. 

• Lean Protein:

• Turkey, chicken, eggs, and skim yogurt are good choices that won't slow you down. 

• Hydration & Electrolytes:

• Drink plenty of water throughout the day. 

• Consider a sports drink to replenish lost electrolytes, especially if the match is long.