Tennis Diet

Even if you're not smashing overheads at your opponent as hard as Serena Williams, if you're playing tennis, you're wearing down your body. Just one hour of fairly competitive tennis can burn up more than 400 calories, not to mention all of nutrients and fluids your body needs. To play tennis at your best, you also need to eat and drink right before, during and after.

Hydration
Drink a lot of water or sports drinks ahead of time--don't wait until you get thirsty. On the court, make sure you have an ample supply of fluids. In one day, you should be getting at least 10 8-oz. glasses of water or sports drinks to maintain your strength and fitness before, during and after matches.

You can also drink juice, milk and other decaffeinated beverages during the day, though none are as good as water or a sports drink and should not be consumed during play. Try to avoid fruit juices or sodas that are high in sugar, especially on the court.

Carbs, Fruits and Vegetables
Eat a lot of food containing complex carbohydrates, particularly those with high fiber, such as bread, rice, pasta and cereal. Mix in a variety of fruits and vegetables throughout the day: an orange at noon, some broccoli a few hours later and a banana a few hours after that, for example.

Get at least eight servings of complex carbohydrate foods and seven servings of fruits and vegetables every day. Don't eat a bunch at once--break up your meals into five or more throughout the day. This will give you energy all day long and keep your body in optimum shape. The fruits will also help maintain hydration.

Breakfast
Breakfast is considered the most important meal because you've gone a long time without food and need something to get your body going again. Carbs are particularly important in the morning. Cereal (with little or no sugar), bread or toast, waffles and pancakes are all ideal ways to start the day and give you the energy you'll need to play at your best. Add at least one serving of fresh fruit, either as juice or in its natural form.

Protein
Your muscles will get torn down quickly when you play tennis, so you need to give them the resources to build themselves back up. Throughout the day, eat several 4 oz. to 6 oz. servings of meats that are lean and healthy, such as tuna, turkey and chicken. You can also get protein from cheese (including cottage cheese), peanut butter, low-fat milk and tofu.
Balance Tips For Tennis

By Shawn Candela, eHow Contributor ..
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