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Protein requirements for tennis players

There is very little reliable data available on the dietary protein needs of tennis players. The majority of information comes from endurance or strength based athletes however, we can make recommendations based on either the volume or intensity of training and competition. As you may have guessed, this will be different for every single one of you so it’s important you understand your training demands first and foremost so help you interpret these guidelines effectively.

Because of the lack of nutrition related research, it is important to consider the timing, type and amount of protein along with the additional nutrients you ingest at the same time. These are important factors to consider because they all influence the effectiveness of the protein to stimulate adaptation and recovery.

Guidelines:

Foods providing 10g protein:

  • 2 heaped tablespoons nut butter
  • 3 slices wholemeal bread
  • Small tin baked beans
  • ½ tub hummus
  • 2 medium eggs
  • 50 g fillet steak
  • ¼ tin tuna
  • 50 g cooked lentils
  • ½ packet of tofu
  • 2 cold slices of roast pork
  • 60 g nuts
  •  100 g Total Greek yoghurt
  • 100 g cottage cheese
  • 50 g raw chicken breast
  • ½ salmon fillet
  • Small can chickpeas
  • 5 tablespoons of porridge with milk
  • 300 ml milk
  • 2 lean bacon rashers
  • 1 thumb size piece of cheese