Meal Plan for a Tennis Player

Breakfast

Large bowl of unsweetened muesli + 250ml skimmed milk
2 slices granary bread, toasted + olive oil based spread + natural crunchy peanut butter
250ml fresh fruit juice
Tea/coffee

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TRAIN

30 minutes weights moderate intensity
40 mins CV mixing high, moderate and low intensity
Sip plenty of water throughout

Immediately post workout

25g whey protein powder + 25g dextrose in water

45 minutes later

4-5 oatcakes with low fat soft cheese
2 bananas
Drink

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Lunch

Sandwich made with granary bread + olive oil based spread with lean ham/chicken or large mackerel fillet
100g mixed nuts, seeds & dried fruit
Mixed salad
Low fat, low sugar yoghurt
Drink

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Tennis training

Sip plenty of water or isotonic drink throughout

Immediately post tennis training

25g whey protein powder + 25g dextrose in water

45 mins later

4-5 oatcakes with low fat soft cheese
100g mixed nuts, seeds & dried fruit
10-12 strawberries
Drink

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Evening Meal

Lean fillet steak or chicken breast or fish + herbs to taste
Boiled new potatoes or basmati rice or dry roasted sweet potatoes or wholewheat pasta
Loads of vegetables
Low fat, no added sugar yoghurt
Drink

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1 hour pre-bed

100g cottage cheese / quark / low fat natural yoghurt
2-3 satsumas
Small handful mixed nuts & seeds
Drink