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Sleep reduces fatigue on Tennis Court

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Tennis athletes may require a bit more shut eye than the novice payer to combat fatigue and give them a competitive advantage. On average most competitive tennis players average between 10-12 hours of sleep a day to allow the body to reset

REM sleep provides energy to both the brain and body. If sleep is cut short, the body doesn’t have time to repair memory, consolidate memory, and release hormones. Excessive exercise drains the body of necessary energy, fluids, and muscle repair. Hydration is critical to performance.

Sleep deprivation increases levels of stress hormone, cortisol, and decreases glycogen and carbohydrates. Try drinking water immediately in the morning as you wake up. Carbohydrates are also recommended in the morning as these are stored for energy and used during physical activity to maximize focus on the court.

How CBD is changing the sport of Tennis

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CBD is starting to make significant in-roads into the sport of tennis. Player endorsement deals such as Terrell Davis and John Isner are becoming more common. Well-known CBD manufacturers are now part of our mainstream culture. The injury recovery time is greatly reduced allowing players to get back in the game sooner than previously. While top professionals are realizing that CBD gives them a competitive advantage, they are also learning they can stay in the sport longer than years prior.

Tennis elbow is a common injury that most players suffer between the adults ages 30-50. CBD offers a natural way to relieve muscle soreness, joint pain and inflammation. There are several topical options available on the market and unlike THC the psychoactive portion of the plant, CBD is offers healing properties that will not make you feel high. CBD reacts with the cannabinoids that already exist in your body. The associated risks from physician prescribed NSAIDs or opioids account for more than 42,000 deaths in the U.S. every year.

As a coach, I often recommend CBD to my athletes and players for cramping because the effects of CBD take little time to absorb into the skin so there is virtually no down time. My brand of choice is the CBD Muscle Relief Gel from Pineapple Wellness because it has a 750 Mg strength with zero THC. I always carry a few in my tennis bag.

How to sustain match play fuel

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Early morning pre match, should be eaten the night before to avoid cramping and fatigue. However, a light snack such as a banana or energy bar is fine as long it is consumed at least 2 hours before the pre match begins.

Afternoon pre match meals should be consumed within 4 hours prior to the match. Simple carbohydrates such as fruits, vegetables, pasta, and rice are great ways to metabolize and store energy later when you need it most. A little protein is also recommended such as chicken or turkey but avoid too much because it will weigh you down.

Making the time to properly digest can be as important as the food you eat. Done properly you shouldn’t feel hungry or full. While water is important, only drink a small amount to quench your thirst but don’t over-indulge. Best rule of thumb is every 2-4 games and a little extra if the weather conditions are hot to stay hydrated.

After the match make sure you plan for post muscle recovery. A sports drink with plenty of electrolytes and an energy bar are a great combination for rebuilding the muscle tissue.