Wimbledon is the oldest tennis tournament in the world, and began all the way back in the 1870s with the first inaugural championship held at the All England Croquet and Lawn Tennis Club. With an entry of a mere 22 men, the event attracted a crowd of 200, and has steadily grown in prestige and fame since.

Wimbledon is one of the four Grand Slam tennis tournaments, the others being the Australian Open, the French Open and the US Open.

Since the Australian Open shifted to hardcourt in 1988, Wimbledon is the only major still played on grass.

The tournament consists of five main events, four junior events and seven invitation events. The five main events are as follows: Gentlemen’s Singles, Ladies’ Singles, Gentlemen’s Doubles, Ladies’ Doubles, and Mixed Doubles.

Tennis is a sport divided much like a HIIT workout, with actual play time broken up by short breaks that amount to a total time played of only about 17 – 28% of the match’s duration. The intense back and forth between opponents can create a massive strain on a player’s muscle and joints. The accumulation of these repetitive motions can result in neuromuscular fatigue, which can impair certain aspects of their performance. The stroke accuracy and power of a player’s serve is proven to drop after a strenuous training session even in well trained professional players. Because of this research, it is clear that supplements are not only beneficial, but necessary when one wants to compete at a higher level.

Tennis Supplement Basics

With Wimbledon in full swing, many people are getting bitten by the tennis bug. Playing tennis is an excellent option when it comes to getting more exercise and spending more time outdoors. All you need is a racquet, a couple fuzzy green balls and a friend to go a few rounds with, and you’re on your way to a full body workout. Unfortunately, tennis, like most physical sports, offers  a high risk of injury. Taking supplements before and after can decrease the likelihood of this, as well as work to help rebuild your muscles and joints to make you more resilient. The following products work great with your workout and can help improve your game.

Fish Oil

Many stop and start motions are required of tennis players, and this rapid motion can be quite damaging for your joints. This fact rings true especially if you play on harder courts. Fish oil supplements are perfect for improving mobility and lubricating joints. These supplements will fight inflammation and will help your body stand up to the demands of the sport.

In addition to fish oil, glucosamine stands as another defense against damaged, sore, malfunctioning joints. Glucosamine helps keep the cartilage in your joints in tip-top shape. As we age, the natural levels of glucosamine in our bodies lower. Supplements that can boost our levels, and are especially beneficial the older we get.

Carbohyrdates

Even too much of a good thing can lead to negative results. This is especially true when it comes to carbohydrates, which can lead to unwanted weight gain if consumed in excess without enough physical activity to balance it out. However, tennis is a very intensive strength and cardio-heavy workout. If you are serious about your tennis career, and you play several hours a week, upping your carbohydrate intake may be a good idea.

BCAAs

Have you ever wondered what those colorful fruity beverages are that the pros always have on hand? They are aminos! Also known as branch chain amino acids (BCAAs), these are perfect for replenishing one’s body during a game.

BCAAs will help you recover faster and reduce fatigue with electrolytes to keep you hydrated during a match. A good option for a BCAA supplement used during a workout is Dymatize’s AminoPro. It is easy to mix and offers 2.5g of BCAAs plus electrolytes to keep your muscles fueled and hydrated.

Lean Protein

After training, it is essential to allow your muscles to recover. This can be a challenge as there is often a very short turnaround between tennis matches. Getting in a fast absorbing lean protein is essential for top performance. This rapid uptake type of protein will help muscles recover quickly while remaining easy to digest and breakdown.

In addition to your lean protein, it is recommended that you also take a rapid absorption carbohydrate. Getting carbohydrates to your muscles quickly is essential for recovery and will replenish the muscle’s much needed glycogen. Try a supplement like one of the items listed in the carbohydrate section above.

Joint Health

Injury is an unavoidable risk that comes with any intense sport. For tennis players, the most common injury is elbow tendonitis, known as tennis elbow. Tennis elbow is the inflammation of the brachioradialis muscles in the forearm. A healthy diet of Calcium and Vitamin D are keys to maintaining bone and joint health. Calcium strengthens your bones while Vitamin D helps your body absorb it. There are many supplement options on the market to help achieve your daily dose of calcium. Nutrakey’s Innoflex, for example, provides a mixture of proven ingredients that reduce inflammation and help rebuild damaged joints. For Innoflex and other top-rated supplement options, see below.

Tennis is an excellent physical activity that is a fun social sport with intense cardio that will get your heart pumping. If you’re getting serious about tennis, or if you’re simply increasing your play to several times a week, the supplements mentioned above will help you take your game to the next level.

Remember that a high quality mid-workout BCAA product not only tastes great, but will help fuel you for a quick recovery. Combine this with the perfect post-workout lean protein and rapid absorption carbohydrate, and you have a recipe for success. You’ll be able to improve your performance on the court, and speed up your recovery off of the court.

Regardless of your age or fitness level, the aforementioned supplements can work to protect your body from the wear and tear that comes with playing and can help keep you playing for years to come.