As a tennis player, you’re constantly seeking ways to improve your game and maintain your physical fitness. Supplements can be an effective addition to your training regimen, providing the necessary tools to help improve your performance and recovery.
There was a time when a tennis player’s prime ended in their late 20’s. With advancements in recovery technology, nutrition, and supplementation, players are achieving success well into their 30’s.
Look at athletes like Rafael Nadal, Roger Federer, and Serena Williams. They have won Grand Slam singles titles late in their career. This was unheard of years ago.
Whether you are a professional or a recreational tennis player, you still want to improve your game. This includes both on-court performance and off-court recovery. The supplements listed below are natural and have data supporting their benefits. Both men and women can take any of the recommended supplements below.
Citrulline
Citrulline is an amino acid that’s naturally found in watermelon, but it’s also available as a dietary supplement. Citrulline supplementation has been shown to increase blood flow and oxygen delivery to the muscles, which can improve performance and reduce fatigue during matches.
Citrulline ranks first on this list because it is one of the rare supplements that has been studied in actual tennis players. A study on female tennis players using 8 grams of citrulline showed improvements in grip strength and peak power [1].
As a tennis player, you need to be able to maintain a high level of performance throughout the entire match. Citrulline can help with this by increasing the production of nitric oxide, which relaxes blood vessels and allows for improved blood flow. This increased blood flow can deliver more oxygen and nutrients to the muscles, reducing fatigue and allowing you to play at your best for longer periods.
Studies have also shown that citrulline can help improve muscle endurance and reduce muscle soreness, which can be particularly beneficial for tennis players who are constantly engaging in repetitive motions.
The recommended dosage for citrulline is typically between 6-8 grams per day, taken either before exercise. Citrulline is a common ingredient found in pre-workout formulas. However, it is important to read the supplements facts panel to make sure it is adequately dosed.
Citrulline is generally considered safe and well-tolerated by users.
Beta-Alanine
Beta-alanine supplementation has been shown to increase levels of carnosine in the muscles, which can help to delay fatigue and improve endurance during high-intensity exercise, such as tennis matches.
In tennis, endurance is critical, and fatigue can be a major obstacle to maintaining peak performance. Matches can go on for hours, and even with breaks fatigue will set in.
Beta-alanine can help with this by increasing the levels of carnosine in the muscles, which can reduce the accumulation of lactic acid and delay the onset of fatigue. This means you can play at a higher level for a longer period of time, giving you a competitive edge on the court.
The recommended dosage for beta-alanine is typically 3 grams per day. Some people may experience mild side effects such as tingling or flushing, but these side effects are generally temporary and harmless.
Like Citrulline, beta-alanine is a common ingredient found in pre-workout supplements. Ironically, beta-alanine is far more beneficial to tennis players than workout enthusiasts, since the benefits revolve around endurance.
Creatine
Creatine is a naturally occurring substance that’s found in muscle cells, but it can also be taken as a dietary supplement. Creatine supplementation has been shown to increase muscle mass, strength, and power, which can be particularly beneficial for tennis players who need to generate explosive movements on the court.
Strength and power are often overlooked when it comes to tennis. Creatine could theoretically help with serve speed and lateral agility.
Creatine works as an energy source, providing ATP to muscles for sudden, explosive athletic movements. Studies have also shown that creatine supplementation can improve sprint performance, jump height, and reaction time, all of which can be valuable for tennis players.
The recommended dosage for creatine is typically between 3-5 grams per day, taken either before or after exercise. Timing is less important than consistency in supplementation. Take creatine every day, even on days you don’t practice or train. It will take a few weeks for creatine to build up in the body, so results will take time.
There are many forms of creatine, but creatine monohydrate is the most studied and effective form.
Omega-3 Fish Oil
Omega-3 fish oil is a type of polyunsaturated fat that’s found in certain types of fish, such as salmon and mackerel. It’s also available as a dietary supplement and has been shown to provide a range of health benefits, including improved heart health, brain function, and joint health.
Omega-3 supplementation falls into the category of recovery rather than direct performance benefits.
Joint health is critical, as constant running and jumping can put a lot of strain on the body. Tennis elbow is a common issue players have to deal with. Omega-3 fish oil can help with this by reducing inflammation in the joints, which can help to alleviate pain and improve mobility.
Additionally, omega-3 fish oil has been shown to improve heart health, which can be particularly valuable for tennis players who need to maintain high levels of endurance.
The recommended dosage for omega-3 fish oil varies depending on the specific product and concentration, but a typical dose is around 1500-3000mg per day. Look for products that are sustainably sourced and have high concentrations of EPA and DHA.
Sodium Bicarbonate
A performance-enhancing supplement may be sitting right in your kitchen cabinet.
Sodium bicarbonate, also known as baking soda, is a chemical compound that may benefit tennis players by buffering lactic acid and improving endurance. During high-intensity physical activities like tennis, lactic acid builds up in the muscles, causing fatigue and decreased performance.
Sodium bicarbonate acts as a buffer by neutralizing the excess hydrogen ions produced during the breakdown of glucose in the body. This helps to delay the onset of fatigue, reduce muscle soreness, and improve endurance during high-intensity exercise.
Research has shown that sodium bicarbonate supplementation can improve the performance of athletes engaged in short-duration, high-intensity activities such as tennis. In fact, a study directly on tennis players showed improved performance in a simulated match [2].
The recommended dosage is 0.3 g/kg of body weight, taken 60 to 90 minutes before a match or intense training session. However, taking too much sodium bicarbonate can cause gastrointestinal side effects such as stomach discomfort and diarrhea. It is recommended to start with a lower dosage and gradually increase as tolerated.
Do not take sodium bicarbonate for the first time before a match as it is too risky. Try low dosages before a training session to assess your tolerance.
Conclusion
Tennis is a unique blend of power, speed, and endurance. It consists of bursts of intense energy over the course of hours.
While a well-rounded diet is essential for athletes, supplements can provide an added advantage to tennis players looking to boost their performance. They do so by improving power output, delaying time to fatigue, and enhancing recovery.
References
1. Glenn JM, Gray M, Jensen A, Stone MS, Vincenzo JL. Acute citrulline-malate supplementation improves maximal strength and anaerobic power in female, masters athletes tennis players. Eur J Sport Sci. 2016;16(8):1095-1103.
2. Wu CL, Shih MC, Yang CC, Huang MH, Chang CK. Sodium bicarbonate supplementation prevents skilled tennis performance decline after a simulated match. J Int Soc Sports Nutr. 2010;7:33. Published 2010 Oct 26.