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Most people acknowledge the effect that nutrition can have on performance, but so many tennis players are getting it wrong! Not eating or drinking the right things on the court, running out of gas in the third set, not recovering properly between matches, and cramping that could have been prevented by proper electrolyte intake.
I am a sports dietitian who currently works with a number of high-level tennis players including Grand Slam winners as well as up and coming pros and collegiate players. Having also spent time as a college tennis coach, I know that getting players to buy-in to new ideas can be a major challenge. I also know that budget plays a role in the foods coaches can provide for players as well as in the choices players make on their own. With all of that in mind, this course was set up to offer cost-effective and easy to implement information.
Years of both research and practical experience in tennis have allowed me to create a course that offers coaches and players an understanding of the key sports nutrition concepts in a format that is easy to follow. Topics are broken down into short modules that can be viewed over a period of days or weeks, and you won’t need a nutrition degree to understand it and take away helpful information that will improve your results.
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|Section 1: Introduction|
This course is about learning how to prepare for success on the tennis court. I believe that understanding why things are important rather than just being told what to eat or drink will lead to more meaningful and longer lasting positive changes. This way you can plan and adjust accordingly, rather than just following a list of things that I lay out for you. In this course we will break things down and consider sleep/recovery, daily food choices (what you’re typically eating for breakfast/lunch/dinner), what you’re eating after you practice or play, what to take in on the court, what to eat before you play, how to manage playing in extreme heat, unique needs for the female tennis players, how to navigate the constant travel, and we will also look at supplements that may benefit performance and/or recovery.
|Section 2: Sleep and its effects on tennis performance|
Sleep loss can have a greater impact on performance than nearly anything else. This section will look at the effects of sleep loss and ways to improve your sleep.
Homework - sleep
|Section 3: Daily food choices|
How make choose what types of carbohydrate, protein, and fat you should eat, if you need to eat carbs, how much protein you should eat, why some people avoid gluten
Daily Food Choices - 2 Fats
Daily Food Choices - 3 Carbohydrate
Daily Food Choices - 4 Gluten free?
Daily Food Choices - quiz
Homework - daily food choices
|Section 4: Post-workout|
In this section you will learn what to eat after training, why some protein sources are better than others, and if chocolate milk can help your recovery
Post-workout nutrition - 2
Homework - post-workout
|Section 5: On-court Nutrition|
In this section you will learn what to eat and drink on the court during practices and matches
On-court nutrition - 2
On-court nutrition - 3
Homework - on-court
|Section 6: Match day food timing|
In this section you will learn what to eat and drink throughout the day on match-days
Match day food timing - 2Preview
Homework - Pre-match
|Section 7: Supplements|
It is well known that a high percentage of athletes regularly use nutritional supplements. Estimates vary but it is generally thought to be in the range of 40–70%, and possibly up to 90%, depending on the sport and the definition of supplements being used. Furthermore, between 10–15% of supplements may actually contain prohibited substances that may or may not be listed on the label. Because of this there are many athletes who avoid supplements all together, but that is like throwing the baby out with the bathwater! This video will show you what to look out for when choosing supplements, and how to avoid making costly mistakes.
Supplements that may be beneficial 1 - Carbohydrate and Creatine
Supplements that may be beneficial 2 - Caffeine, Nitrate, Bicarbonate, Whey
|Section 8: Nutrition for female athletes|
In this section you will learn why girls and guys may need to fuel differently, nutrients of concern for the female athlete, what the female athlete triad is, and how it could affect your health
For the girls - 2
For the girls - 3
For the girls - 4
For the girls - quiz
Homework - for the girls
|Section 9: Playing in the heat|
Tennis is played in a very wide variety of environmental conditions, but quite often in extreme heat. There are a number of challenges when playing in the heat, including keeping your core body temperature down, replacing fluids and electrolytes lost due to increased sweating, and keeping up with your body’s increased carbohydrate needs. In order to effectively manage playing in extreme heat, this section will provide an understanding of what is happening inside your body and how to best manage playing in the heat.
Hot weather quiz
Homework - hot weather
|Section 10: Travel|
Few sports require athletes to travel around the globe as much as professional tennis. This frequent travel brings with it some unique challenges relating to the constantly changing environmental conditions, food availability, and time zones. This video will discuss strategies that can be used to best manage the traveling side of tennis.
|Section 11: Summary|
Jeff Rothschild is a registered dietitian (RD) with a Master's degree in Nutritional Science, as well as an NSCA Certified Strength and Conditioning Specialist (CSCS). As a sports dietitian he works with tennis players including Grand Slam winners and collegiate All-Americans, up and coming ATP and WTA players, as well as endurance athletes, boxers, swimmers, and touring musicians. Jeff has also spent five years as an assistant tennis coach at CSU Los Angeles, a nationally ranked division-II program, teaches college sports nutrition, and actively stays involved in scientific research. Jeff started competing in junior tennis tournaments at age 8 and continues to play.